Tuesday, December 1, 2009

WORKOUT/REHAB

11:30 am: Upper Body Lift for Recovery/Regeneration

• Bench Press (3 x 20 @ 45 lbs.)
• Biceps - Machine (3 x 20 @ 30 lbs.)
• Triceps - Machine (3 x 20 @ 30 lbs.)
• DB Shoulder Press (3 x 20 @ 20 lbs.)
• Lat Pulldown - Machine (3 x 20 @ 60 lbs.)
• Rows - Cable Machine (3 x 20 @ 40 lbs.)

1:15 pm: Heat, Stim, Massage
3:15 pm: Run - 3 miles @ 8:00 min/mile pace, End HR - 148 bpm

DIET

Morning:
2 bowls of Honey Nut Cheerios with 2% Milk

Lunch:
Salad with French Dressing
Sandwich
2 glasses of water

Dinner:
2 plates of Salisbury Steak, Mashed Potatoes, Green Beans and 2 Dinner Rolls with Butter
2 glasses of Sweet Tea
2 Brownies in a bowl with Vanilla Ice Cream

SPIRITUAL WORKOUT

Isaiah 5, 6
Proverbs 1