Monday, November 30, 2009

WORKOUTS/REHAB:

Morning: Heat, Stim, Massage on Quad
12:00 pm: 2 mile jog @ 8:00 min/mile pace. End HR 143 bpm
1:30 pm: Upper Body Lift

• Bench Press (3 x 10 @ 135 lbs.)
• Biceps - Machine (3 x 10 @ 60 lbs.)
• Triceps - Machine (3 x 10 @ 60 lbs.)
• DB Shoulder Press (3 x 10 @ 50 lbs.)
• Lat Pulldown - Machine (3 x 10 @ 130 lbs.)
• Rows - Cable Machine (3 x 10 @ 80 lbs.)

7:00 pm: Elliptical - 45 minutes, End HR - 188 bpm, Resistance - 10, 5.41 miles

DIET

Morning:
5 pancakes with butter and syrup
1 glass of water
1 glass of grape juice

Lunch:
1 bowl of vegetable soup
1 salad with french dressing
1 glass of water

Dinner:
Small plate of Shrip Scampi on Pasta
Small plate of chicken and dumplings on white rice

Evening Snack:
2 glasses of water
2 packages of zebra cakes