Wondertwin powers active...

Yea baby...energys up! Iron must be filtering back into my blood cells. A few weeks of iron supplementation & I feel a million times betta!!!!!!! YAY! I feellike superherogirl! (Eve 6 song!)

So...all this week I intend to do 2 a days...cardio early mornng Mon-Fri for 45-60 mins. Then weights, strength, etc...60-90 mins a few hrs later.

Generally, I like to leave three hours between training sessions. I believe someone once told me that was adequate time for your body to replenish its glycogen/energy stores. Seems to work for me.

Eats & Beats...

5:25-6:20 am

Cardio 55 mins-(apparently having cardio ADD)

15 elliptical

20 treadmill at between 6-30% incline no slower than 3.8 mph

Stairstepper with the 20 lb weighted vest 20 minutes alterating going up laterally, alternating steps & speed intervals up to 18 (kicks my butt...almost fell off...Im a dorko)

Meal 1 7:15am:3/4 c. egg whites, 1/2 cup oatmeal w/15 almonds

(I sincerely cannot eat before working out and today was no different!)

W/O:Chest & SHoulders..9:30

Bench 55 x 15 x 2, 65 x 10 x 3, 85 x 8 x 2 (compound lying weighted-5lb-leg raises 15 x 3)

Incline bench: 45 x 12 x 2, 55 x 10 x 3, 60 x 10 x 2 (compound w/rear lunges w/15 lb dbs x 10 x 3)

Incline DB Flyes: 25 x 12 x 4 (compound w/donkey kicks 20 x 3)

Machine Flyes: 55 x 10 x 3, 70 x 8 x 3

Cable Flyes:(just because) 7 sets @ 35 lbs ouch.

Triceps:

Bench dips 12 x 4

Skullcrushers-30lb bb x 12 x 4 (hip thrusters on bench 15 x 3)

Cable pulldowns-40 x 12 x 4 (compound with cable crunches 90 x 20 x 2, 100 x 20 x 1)

Meal 2 11:30:

1/2 cup oatmeal + 6 oz chicken + 2 cups steamed green beans + 2 cups salad greens (no...I do not smell nice at all...)

Meal 3 2:15PM: Low Sodium rice cake w/1T natural Pnut butter (so so so good), 1 cup raw red peppers, 3 oz chicken

And Im planning on the following...

Meal 4 4:30PM: 3 oz chicken + 1/2 cup homemade sugar free granola w/crushed raw almonds.

recipe:

3 cups old fashioned oats

1 cup sugar free syrup

1 tsp cinnamon

1 T canola oil

1/2 cup crushed raw almonds

Mix together in a bowl. Add a little warm water if too dry. Spread on cookie sheet in 425 degree oven for 20-30 mins until slightly browned. Super yum!

Meal 5 6:00PM: Low carb protein shake (30g protein per serving/2 g carbs)

Meal 6 8:00PM: 1/2 cup egg whites, 2 cups steamed asparagus