Wednesday, December 2, 2009

WORKOUT/REHAB

1:15 pm - Heat, Stim, Massage
2:45 pm - 3 mile Run @ 7:00 min/mile pace, End HR 157 bpm
3:15 pm - Lower Body Lift (to rebuild leg strength)

• Back Squats (3 x 10 @ 45 lbs.)
• Leg Press (3 x 10 @ 180 lbs.)
• Leg Extensions (3 x 10 @ 50 lbs.)
• Leg Curls (3 x 10 @ 50 lbs.)

9:15 pm - Upper Body Lift

• Bench Press (10, 8, 8 @ 155 lbs.)
• Biceps - Machine (3 x 10 @ 65 lbs.)
• Triceps - Machine (3 x 10 @ 65 lbs.)
• DB Shoulder Press (3 x 10 @ 60 lbs.)
• Lat Pulldown - Machine (3 x 10 @ 150 lbs.)

DIET

Morning:
1 Glass of Water

Lunch:
3 Glasses of Water

Snack:
3 Glasses of Water

Dinner:
1 plate of scrambled eggs and 3 sausage links
1 salad with french dressing

Evening Treat:
10 oz Dr. Enuf

SPIRITUAL WORKOUT

Romans 1
Proverbs 2