Sunday, October 4, 2009

Mon. 10-5-09 WOD

Core Lift: Back Squat
5 x 50%, 5 x 60%, 5 x 65%, 5 x 70% 3 x 75%, 3 x 85%, 4 x 2 x 95%

WOD: 3 Rounds
Take your time and work on lifting HEAVY!

Lunge to front of room by Dumbbells (Weighted)
DB Rows 10, 8, 6 (HEAVY)
Lunge to back of room (Weighted)
20 MB Push Ups


  1. Julie's sun food log:
    meal1:protein shake(8oz h2o,1 scoop pp,1/4c banana slices,1tbsp dry oats),1-16oz h2o
    meal2:1boiled egg,1/2 c steal cut oats,7 strawberries,1/2 peach, 4stalks celery,1 tbsp pb,1black coffee,2-16oz h2o
    meal3:protein shake(8oz h2o,1 scoop pp,1/2 c blueberries)1apple,1tsp pb,1-160z h2o
    meal4:1/2 c cottage cheese,14 strawberries,1/2 peach,1boiled egg,4celery sticks,2-16oz h2o
    meal5:protein shake(8oz h2o,1scoop pp),1-16oz h2o

    activity:biked 18.5 miles

  2. Janet's Sun FL

    8:30 2 eggs, 2s bacon, coffee,cream,stevia,1cup grapes
    12:00 4 oz.chicken,handful roasted pecans, 1, h20
    4:00 1 cup cottage cheese, 5 prunes, 2 oz chicken,1egg, celery
    7:30 5 oz. rare steak, 1/2 sweet pot. with tsp.butter, 1/2cup peas,
    h20, few more pecans,h20

    activity: 1 1/2 mile walk

  3. Indira-Sunday
    meal1- 2 eggs, cooked kale, 1/4 cup brown rice, decaf w/ cream
    meal2-protein shake w/ 1 banana,
    mixed berries
    meal3-steak , 1 lamb chop,bell pepper, balsamic dressing
    meal4-1/2 scoop protein shake w/ 1banana, 2 handful peanuts
    meal5-salad w/ balsamic dressing w/ anchovies, 1/2 chicken breast
    water - 2L
    activity - none

  4. Joe's Sunday food log:

    8am 2 cups of coffee, cream and stevia

    10am 6 egg omelet, mushrooms, onions, tomatoes, ham and cheddar cheese

    1pm 3oz roast beef, 3 oz baby swiss, one apple, 2 tbls peanut butter

    5pm 7 oz baked chicken, 1 cup green beans, small salad, three glasses of wine

    8pm flavored ice pop (my kids made me!)