Monday 1/3/11 Cardio & Back & all day CLEAN EATS!!!!!

5:15-6:00 AM 25 mins HIIT on the elliptical (from level 12-20 then back down again) then 20 mins on stair stepper between level 8-12 doing lateral walk ups, alternating steps, calf raises, glute squeezes, etc.. alternating one minute intervals....KILLAH...

Meal 1 6:45am:1/2 cup oatmeal, 15 almonds, 3/4 egg whites, 1/2 green pepper

Meal 2 9am:1 & 1/2 scoops no carb protein powder + 1/4 cup non fat greek yogurt shake...yum!

WORKOUT BACK: (I have elaborated on my workout lingo as I have been asked to do so by friends!! Hope you all get it now...let me know if this makes it all more clear)

DEADLIFTS (my fave) 25lb plates x 10 x 1, 35lbs (added either side) x 10 x 2, 45lb (plate added to either side)x 8 x 2

Stiff legged Deadlifts-45 x 10 x 1, 45 x 8 x 3 (tryin to get butt in where I can! Building up my pan ass...and it hurts)

Lat Pull Downs: 5 plates x 10 x 3, 6 plates x 10 x 1

Low Row: 5 plates x 10 x 2, 6 plates x 10 x 2, 7 plates x 10 (bad form at the end but James Hetfield & co. kept me wanting to beat it up)

Assisted wide grip pull ups:(for these I really didnt pay attention because I kept looking to get on the LPD and it kept being occupied) pin about 1/2 up the stack, I guess...

Close grip pull ups: 4 body weight, the rest 3 or 4 plates down...

Bent over balbell rows with close underhand grip (rear delts...changing it up this next six weeks)...bar x 12, w/10lb plates x 10 x 2, w/15lb added x 10 x 1

Done...

Meal 3 11:30: 1/2 cup Turkey chili, 2 oz grilled turkey cutlet, 2 cups greens, 1/2 cup oatmeal, 1/2 cup frozen blueberries on oatmeal

Meal 4 2:30: 3 triscuits, coffee with SF creamer, 3 oz grilled turkey, 1 cup baby carrots

Chase Maggie & Ben around the house...hardest workout all day!!!!

Meal 5 5:30: 6 oz Poached chicken, 1 & 1/2 cup steamed asparagus, 1/4 cup brown rice....oops...2 gummy worms...

Meal 6 8:00: one scoop whey protein powder...(havent had yet but will before bed!)

BED ASAP!!!

Plan for the early morning....run a treadmill 5 k as fast as I can doing sprints, walk uphill 15 mins...then...SHOULDERS around 9:30am!!! WAHOO!!!!!!