Monday, September 17, 2012

17 day diet: day 17

148.8 ...same as yesterday...but at least I didn't gain!

Greek yogurt with peaches

huge salad with grilled chicken

Flat flush soup
5 of my 8 waters
2 of my 4 green teas

Gym 5-5:50am
Do HIIT run-looks like this:
warm up on 4 for 2 min
go to 5.0 for one min
go to 5.5 for one min
go to 6. for one min
go to 6.5 for one min
go to 7.5 for one min
one minute break!
then back to 4 and do it again (3 times total)

Then I go to do weight training:
(do each 15 times for 3 rotations)
1. Chest Fly (on back with 15lb weight in each hand-bring up to each other)
2. Back Row (on each side with 15 lb weight, knuckle on bench, knee on bench, back straight, pull up weight like pulling a lawn mower cord up)
3. Shoulder Raise (10lb and then 5 lb weight in each hand, stand up strait, lift up arms at the same time
4. Bicep Curls (hold a 15 lb weight in each hand one at a time curl up arm-15 sets, so 30 times)

I then ran 2 miles with my daughter at lunch.

This is it for now...I am not gonna post daily food or exercise...I am gonna take a break for a couple of days and go back to phase 2. 

Thy will be done!!! +JMJ+

1 comment:

Robin E. said...

Hang in there, Sam, and take good care of yourself. Still praying for you.