We are leaving tomorrow to go back to the states! My workout today was short, sweet, fast and wonderful!! I did not run as my knee was feeling better today and I have learned from experience NOT to ruin a good thing! I am confidant that through smart training and rest that it should feel better soon.  

Shoulders, Triceps and Core – 

Standing Shoulder press – 3 sets of 10 reps with 17 lb DBs 

Standing Arnold press – 3 sets of 10 reps with 11 lb DBs 

Front flys – 3 sets of 15 reps with 11 lb DBs 

Lateral flys – 3 sets of 15 reps with 11 lb DBs 

Upright rows – 3 sets of 15 reps with 11 lb DBs 

Functional rotations with double front raise – 32 reps non-stop with 6.6 lb DBs 

Two arm tricep pulldowns with 40lb P90X band – 3 sets of 15 reps 

Two arm tricep overhead extension with 40 lb P90X band – 3 sets of 15 reps 

One arm tricep extensions – 3 sets of 15 reps each arm with one 17 lb DB

Bench dips – 3 sets of 20 reps 

T plank push up – 10 reps 

Walking push up – 10 reps 

Close grip push up – 10 reps 

Inchworm push up – 10 reps 

Crunches combo – upper, mid and oblique – 200 reps 

Totals for the day – 

Time –  31 mins

Calories burned – 287 

AHR – 141/73%  MHR – 179/93%

Push ups – 40 reps 

Crunches – 200 reps 

Totals for the week –  MT

Time –  101 mins 

Calories burned – 1,027 

Push ups – 140 reps 

Crunches – 400 reps 

Daily Intake – 

Meal 1 – 1 cup of oat mixture, 1/2 apple cooked with 1/2 scoop of protein powder, 3 cups of black tea and 32 oz of water

Meal 2 – 1/2 can of tuna, pineapple and onions with chili sauce grilled with 1/4 cup of Soba noodles and 32 oz of water.

Meal 3 – 6 egg whites scrambled with mushrooms with protein shake – 1 scoop of protein powder with 1 cup of milk and 1/2 cup of pineapple. 

Meal 4- 3.5 oz of grilled Chicken breast, 1/2 cup of steamed okra and 32 oz of water 

Meal 5 – 1 cup of oat mixture cooked with 1/2 scoop of protein powder and 1/2 apple.