Training Log 2/10/10

815 am: Power Oatmeal Pancakes, Fresh Strawberries, coffee w/splenda (fiber)
16 oz/h20

945am: 1/4 cup raw almonds, small apple

Workout #1 Community club house gym
24 oz h20

Warm up: Walking to the club house in 4 feet of snow.

Squats: 2-15lb dumb bells, 3 sets 20-24 reps
Walking lunges 2-15lb dumb bells, down a very long hallway/back 3 times

Lateral/Front raise
10lb dumb bells
3 sets x 14-16 reps

Front raise/rear lunge
8lb dumb bells
3 sets x 16-18 reps

Chest Flys in bridge
2-15lb dumb bells
3 sets x 18-20 reps

Sumo Squats
45 lb dumb bell
4 sets 20 reps

Shoulder press
1st set: 20 lb dumb bells x 16 reps
2nd set: 15lb dumb bells x 16 reps
3rd set: 12lb dumb bells x 16 reps

Incline "High T"
2-15lb weights
3 sets 16-20 reps

Tricep extensions
1st set: 20lbs 16-18reps
2nd set: 15lbs 16-18reps
3rd set: 15 reps 16-18 reps

Leg Press (Machine)
110 lbs
4 sets 16-18 reps

Hamstring curl (Machine)---I have weak hammys
50 lbs x 16 reps
30 lbs x 14 reps
30 lbs x 12 reps

20 min rotating stair master

Abs on the ball

(Avoiding inner thigh, because of inflamed illiosoas (hip flexor--very chronic). Avoided bicep curls, strained right during workout monday)

Walk home in the snow...

11:15am PB and J on Ezekiel bread
1/2 grape fruit
Resisted a cookie....Points for me and my ass!