My P-Owned Competition Road: "Like it, or get off it" - Page 6

Treilin · 07-18-2007, 08:09 PM

DATE = JULY 18, 2007

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves:
? Arms:

WEIGHT = 153.2
BODY FAT = Taken Sunday JULY 15: 19.16%

WEIGHTS =
None

CARDIO =
?Long Slow Distance:
?High Intensity Interval Training:
A.M.
Stair Master = 30 minutes
Stepper = 25 minutes (intervals)
?Aerobics Class:
P.M.
Spin 50 Min

FOOD =
Cardio
M1 eggs, veggies
M2 Chicken, veggies, cashews
M3 Protein, coffee, PB
Cardio
M4 Lean Burger, Veggies, lettuce, coconut oil
M6 protein, 2 eggs, cottage cheese

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s
?Creatine 5g
?Glutamine 5g

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Yohimburn ES Lotion
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.5 Gallons so far today 

MASSAGE THERAPY = 30 Minutes Migun

NOTES:
__________________________________________________ _________________

Treilin · 07-20-2007, 09:48 PM

DATE = JULY 20, 2007

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps:
...Calves:
? Arms:

WEIGHT = 151.4
BODY FAT = Taken Sunday JULY 15: 19.16%

WEIGHTS =
UPPER body 2
Dumbell Pull Overs 35X12 40X10 45X8
Lat Pull Downs 70X12, 105X10, 110X8
DB Row 45X12 50X10 55X8
T-Bar Rows 55X12 65X10 65X9
Pull Ups Negative Focus -90 X12, -80X10, -80X8
Pike Push Ups (SS) BW/13 BW/12 BW/12
Hammer Shoulder Press (SS) 70X12, 80X9, 80X7
Standing BB curl 30X25 30X30 30X30
Leg Raises Straight (SS) 20/20/15
Side Crunches (SS) 20/15/10
Planks (SS) 45 seconds X 1, 55 seconds X1, 60 seconds X1

CARDIO =
?Long Slow Distance:
?High Intensity Interval Training:
?Aerobics Class:

FOOD =
M1 turkey
M2 Chicken, veggies, walnuts
M3 Protein, coffee, PB
Weights
M4 Ruby Tuesdays (mini turkey burgers, salad bar with bleu cheese and dressing MMMMMMmmmmmm)
M5 protein, eggs, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.5 Gallons so far today 

MASSAGE THERAPY = None

NOTES:
Great day!!! So have some stuff been working on. Going to put the house on the market. Found a location we want to open up our business, and it?s a good drive during rush hour so another reason to move. I?m going to take an online course on opening a fitness business. SBT has a dietician certification course we also bought. We have a guy working on getting us building lease prices right now. We found a building area we really like. Going to try and work a deal to do massage trades with a lawyer to get our paperwork done up and also for legal counsel (also one of SBT?s clients at the gym). Then the next fun process of finishing up the business plan and applying for a loan. We have a few options we are weighing in terms of funding.
Also I signed up for the rest of the classes I have to volunteer at for the school and will finish in September. It?s taken me 11 months to finish this teacher certification ?project?.
Then 2 of my clients reached new goals! 1 fit into a size 18 this week which has been 28 years? (since she was 14) that she has worn that small of a size. Then my other client hit below 200 this a.m. = 199.6. The first time in 23 years since she has been below 200!!! So very exciting day for us!
Plus dieting down is going great. This diet is MUCH, much better then last years?!!!! Thanks to SBT 

twinnett · 07-21-2007, 05:29 AM

Wow!!! Things are looking great for you!!! Congrats on all of the great business plans! It must be so gratifying to see your clients reach their goals with your help!

Treilin · 07-24-2007, 08:51 PM

DATE = JULY 24, 2007

MOOD = Good

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: x rt
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps:
...Calves: x
? Arms:

WEIGHT = 152.8
BODY FAT = Taken Sunday JULY 22: 18.92%

WEIGHTS =
Push Ups (Elevated/flat/knees) (SS) (36/2/2)(18/3/4)(12/3/4)
Cable Chest Flyes (SS) (8 x 30)(11 x 20)(7 x 20)
DB Shoulder Press (12 x 20)(10 x 25)(8 x 30)(6 x 35)
Lying incline DB front raise (12 x 10)(10 x 10)(8 x 10)
Bilateral DB lateral raise SS (12 x 5)(12 x 5)
Shoulder isolation Hold SS (5 lb DB's) 30sec, 20 sec
Bent over post raises (12 x 5)(10 x 5)(10 x 5)
Chin ups w/ assist (12 x 70)(10 x 80)(8 x 80)
T-Bar rows (12 x 60)(10 x 65)(8 x 65) (assist)
Rope Tricep overhead (SS) (12 x 75)(10 x 75)(8 x 75)
Rope Tricep extensions (SS) (12 x 75)(10 x 75)(8 x 75)
Fast med ball crunch (SS) (30 sec) x 3
Flutter kicks (SS) (30 sec) x 3

CARDIO =
?Long Slow Distance: 25 LSD walk 4.0 4.0
?High Intensity Interval Training: 40 min in stepper
?Aerobics Class:

FOOD =
M1 turkey
Weights
M2 Protein, coffee, PB
M3 Chicken, veggies
Cardio
M4 Lean beef, veggies, coconut oil
M5 protein, eggs, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.5 Gallons so far today 

MASSAGE THERAPY = Migun

NOTES:

Treilin · 07-24-2007, 08:53 PM

Quote:

Originally Posted by twinnett

Wow!!! Things are looking great for you!!! Congrats on all of the great business plans! It must be so gratifying to see your clients reach their goals with your help!

Hey girlie!!! Thanks, and it is!!!!

Treilin · 07-25-2007, 09:55 PM

DATE = JULY 25, 2007

MOOD = Good

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: x rt
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps:
...Calves: x
? Arms:

WEIGHT = 151.6
BODY FAT = Taken Sunday JULY 22: 18.92%

WEIGHTS =
None

CARDIO =
?Long Slow Distance: 20 min step mill Level 9, 20 min stepper level 11, 25 LSD walk 4.0 6.0
?High Intensity Interval Training:
?Aerobics Class:

FOOD =
M1 turkey
Cardio
M2 Protein, coffee, PB
M3 Chicken, veggies
M4 Lean beef, veggies, coconut oil
M5 protein, eggs, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.75 Gallons so far today 

MASSAGE THERAPY = None

NOTES: Headaches past two days?. BLEH. Still kickin 

Treilin · 07-30-2007, 09:47 PM

DATE = JULY 30, 2007

MOOD = GREAT 

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: x rt
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps:
...Calves: x
? Arms:

WEIGHT = 158 post cheat
BODY FAT = Taken Sunday JULY 22: 18.92%

WEIGHTS =
Workout: Lower body
Plyo's: Side squats, Jump up, Jump lunges, Jump squats (1 min each)
Leg Press (SS) (12 x 475)(10 x 545)(8 x 595)
Isometric holds (SS) (35 sec) x 3
Hack squats (12 x 360)(10 x 400)(8 x 450)(6 x 500)
Seated unilateral leg extension (12 x 100)(10 x 120)(8 x 140)
Abductor machine (SS) (12 x 170)(10 x 180)(8 x 200)
Adductor machine (SS) (12 x 140)(10 x 165)(8 x 180)
Seated calf raises (add ons) (95/105/1110) x 3
Standing calf raises walking (2 min on toes/incline 21) x 2

CARDIO =
?Long Slow Distance: A.M. 20 min tread
?High Intensity Interval Training:
?Aerobics Class: P.M. 50 min spin

FOOD =
M1 turkey
M2 Chick, veggies
M3 almonds
Weights
M4 Protein, cocoa powder, PB
Cardio
M4 Lean beef, veggies, coconut oil
M5 Metamucil
M6 protein, egg whites, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.50 Gallons

MASSAGE THERAPY =

NOTES:
Great work-out!!!

Treilin · 07-31-2007, 08:52 PM

DATE = JULY 31, 2007

MOOD = GREAT 

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: x
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves:
? Arms:

WEIGHT = 156 post cheat
BODY FAT = Taken Sunday JULY 22: 18.92%

WEIGHTS =
Workout: Upper body 1
Push Ups (Elevated/flat/knees) (SS) (34) (18/4/3) (15/3/5)
Cable Chest Flyes (SS) (12 x 20)(10 x 20)(8 x 15)
DB Shoulder Press (12 x 25)(10 x 30)(8 x 35)(6 x 40)
Lying incline DB front raise (12 x 10)(10 x 10)(8 x 10)
Bent over post raises (12 x 5)(10 x 5)(8 x 5)
Shoulder isolation Hold (30sec) (20sec) (5 lb DB's)
Bilateral DB lateral raise (12 x 5)(10 x 5)(8 x 5)
Chin ups w/ assist (12 x 98)(10 x 128)(8 x 123)
T-Bar rows (12 x 65)(10 x 70)(8 x 80)
Rope Tricep overhead (SS) (12 x 75)(10 x 80)(8 x 80)
Rope Tricep extensions (SS) (12 x 75)(10 x 80)(8 x 80)
Fast med ball crunch (SS) (30 sec) x 3
Flutter kicks (SS) (30 sec) x 3

CARDIO =
?Long Slow Distance: A.M. 20 min tread
?High Intensity Interval Training:
?Aerobics Class: P.M. 50 min stepper

FOOD =
M1 egg whites. Wholes, sprinkle cheese
Weights
M2 Protein, cocoa powder, PB
M3 Chick, veggies
M4 cashews
Cardio
M4 Lean beef, veggies, coconut oil
M5 Metamucil
M6 protein, egg whites, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.50 Gallons

MASSAGE THERAPY = Migun

NOTES:
Great work-out!!!

Treilin · 08-02-2007, 07:06 PM

DATE = AUGUST 2, 2007

MOOD = GREAT 

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings: X
...Quadriceps: X
...Calves: X
? Arms:

WEIGHT = 151
BODY FAT = Taken Sunday JULY 22: 18.92%

WEIGHTS =
KILLER Work-out!!!!

Leg press high foot (SS) (12 x 550)(10 x 630)(8 x 720) (plus sled 95)
Plie squat (SS) (12 x 100)(10 x 100)(10 x 100)
Bulgarian split squat (12 x 155)(10 x 175)(8 x 195) (PR) (Heart Rate hit 171)
DB Stiff leg deadlifts toes elevated (SS) (12 x 80)(10 x 85)(7 x 90)
Standing Leg curl (SS) (15 x 45)(15 x 50)(15 X 55)
Stability ball ham curls (SS) (20)(20)(20)
Back ext, pad low (SS) (12 x 45)(10 x 45)(8 x 45)
Machine Standing calf raises (12 x 160)(10 x 170)(8 x 170)
280 Cals burnt

CARDIO =
?Long Slow Distance: A.M. 20 min step mill 126Cals
?High Intensity Interval Training:
?Aerobics Class: P.M. 50 min spin 310Cals

FOOD =
M1 Turkey
Weights
M2 Protein, cocoa powder, PB
M3 Chick, veggies
M4 almonds
Cardio
M4 Lean beef, veggies, coconut oil, lettuce, sprinkle cheese
M5 Metamucil
M6 protein, egg whites, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.50 Gallons

MASSAGE THERAPY = Migun

NOTES:
Great work-out!!!

sbh2082 · 08-02-2007, 07:19 PM

Ahhhhhhhhhh, where's this when we need it

Angela R · 08-03-2007, 09:45 AM

Man that looks good, Shannon! =)

Hey Tracy. Getting excited for the show? Have a fantastic weekend.

Treilin · 08-06-2007, 08:42 PM

DATE = AUGUST 6, 2007

MOOD = GREAT 

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps: X
...Calves: X
? Arms:

WEIGHT = 152.8
BODY FAT = Taken Sunday August 5: 17.7%

WEIGHTS =
KILLER Work-out!!!!

Plyo's: Side squats, Jump up, Jump lunges, Jump squats (1 min each)
Leg Press (SS) (12 x 505)(9 x 595)(7 x 685)
Isometric holds (SS) (35 sec) x 3
Hack squats (12 x 410)(10 x 450)(8 x 510)(6 x 560)
Seated unilateral leg extension (12 x 120)(10 x 140)(10 x 160)
Abductor machine (SS) (12 x 190)(10 x 200)(8 x 210)
Adductor machine (SS) (12 x 150)(10 x 160)(8 x 170)
Seated calf raises (add ons) (100/110/120)(110/120/125) x 2
280 Cals burnt

CARDIO =
?Long Slow Distance: A.M. 30 Min tread 126Cals
?High Intensity Interval Training:
?Aerobics Class: P.M. 50 min spin 330 Cals

FOOD =
M1 Turkey
M2 Chick, veggies, almonds, cheese
Weights
M3 Protein, PB
Cardio
M4 Lean beef, veggies, coconut oil, green beans
M5 Metamucil
M6 protein, egg whites, PB

SUPPLEMENTS =

?MultiVitamin
?Vitamin E
?Vitamin C
?Calcium/Magnesium
?Triflex
?BCAA?s- ICE
?Creatine 5g
?Glutamine 5g
?Yohimburn ES Lotion

Cutting Support ? I am not taking this as of yet

?Cardio Breeze
?Thermorexin
?Red Blast
?Sesapure
?Purecee
?Green Tea
?Glucorell-r

H20 INTAKE =
1.50 Gallons

MASSAGE THERAPY = Massage

NOTES:

Treilin · 08-06-2007, 08:43 PM

Quote:

Originally Posted by sbh2082

Ahhhhhhhhhh, where's this when we need it

NO JOKE!!!!

Quote:

Originally Posted by Angela R

Man that looks good, Shannon! =)

Hey Tracy. Getting excited for the show? Have a fantastic weekend.

Thank you!!! Yep S and I are getting ready

Not quite excited still have some work ahead of me but getting there Thanks for asking!

Angela R · 08-08-2007, 07:52 AM

Hey Tracy, saw the pics in Shannon's journal. You look great, girl. Looks like the new business is agreeing with you. Love the hair-do as well. Hope you are doing well.

Keep posting how the cut is going. Love to watch the progress.

Kraftydog · 10-07-2007, 04:16 PM

Quote:

Originally Posted by sbh2082

Ahhhhhhhhhh, where's this when we need it

awesome gif

Treilin · 10-26-2007, 04:51 PM

Just bouncing into my off season with a birthday bash! Then posting again

Kraftydog · 10-30-2007, 03:56 PM

Quote:

Originally Posted by Treilin

Just bouncing into my off season with a birthday bash! Then posting again

nice how timing works out that way sometimes

Treilin · 01-08-2008, 08:52 PM

Quote:

Originally Posted by Kraftydog

nice how timing works out that way sometimes

Well hasn't been quite as I planned. Diet is back around... Work-out's seem to be getting back on board, and dieting down for me and a photo shoot end of feb. So when I remember I will post up

Treilin · 01-08-2008, 09:01 PM

DATE = JAN 8, 2008

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: X
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves: X
...Arms: X

WEIGHT = 155.2
BODY FAT = ?

WEIGHTS =
Legs
Squats(SS)
Lying ham curls (SS)
Seated Calf raises
Standing Calf raises
Hanging leg raises(SS)
Flutter kicks off bench(SS)

CARDIO =
Long Slow Distance: 45 min treadmill
High Intensity Interval Training:
Aerobics Class:

FOOD =

M1 Oats, pumpkin, banana, cinnamon, protein powder
M2 Shrimp, and whole wheat pasta
Weights-Legs and Abs
Cardio-Jog/walk 45 min
M3 Protein, coffee, peanuts, oat cereal, pudding
M4 Chicken, salad, acorn squash
M6 protein, pudding, low carb yogurt

SUPPLEMENTS =

MultiVitamin
Vitamin E
Vitamin C
Calcium/Magnesium
Triflex
Glutamine 5g

Cutting Support: Cardio Breeze here and there not consistant

twinnett · 01-09-2008, 03:10 AM

Your back!!! Food looks good...i love acorn squash!

Treilin · 01-10-2008, 02:08 PM

DATE = JAN 9, 2008

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: X
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves: X
...Arms: X

WEIGHT = 155.2
BODY FAT = ?

WEIGHTS =
Back and BI's
Lat Pull Down
Bent over single arm DB row
Seated Cable Row
Standing BB bicep curls (7/7/7 style)
Hanging Leg Raises (SS)
Rope Crunches (SS)
Floor Crunches (SS)

CARDIO =
Long Slow Distance: 45 min run up and down hills
High Intensity Interval Training:
Aerobics Class:

FOOD =

M1 Oats, pumpkin, cinnamon, protein powder
Weights
M2 Protein, few almonds, 1/2 banana, coffee, SF FF pudding
Cardio
M3 Shrimp, whole wheat pasta, veggies, olive oil
M4 Chicken, lettuce, acorn squash, low carb wrap, cheese
M6 protein, SF FF pudding, low carb yogurt

SUPPLEMENTS =

MultiVitamin
Vitamin E
Vitamin C
Calcium/Magnesium
Triflex
Glutamine 5g
ALA

Cutting Support: Cardio Breeze here and there not consistant

Treilin · 01-10-2008, 02:09 PM

DATE = JAN 11, 2008

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back: X
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings: X
...Quadriceps:
...Calves: X
...Arms:

WEIGHT = 155.2
BODY FAT = ?

WEIGHTS =
Single leg press (SS)
Leg Extensions (SS)
Lying Hamstring curls (SS)
Kick Backs (SS)
Stability Ball, Bulgarian Smith squats
Back Extensions

CARDIO =
Long Slow Distance: 30 min walking
High Intensity Interval Training:
Aerobics Class:

FOOD =

M1 Oats, pumpkin, cinnamon, protein powder
Weights
M2 Protein powder, coffee, SF FF pudding, 1/2 C whole wheat bites
Cardio
M3 Chicken, lettuce, low carb wrap, cheese
M4 Chicken, potatoes, Broccoli
M5 Popcorn
M6 protein powder, SF FF pudding, low carb yogurt

SUPPLEMENTS =

MultiVitamin
Vitamin E
Vitamin C
Calcium/Magnesium
Triflex
Glutamine 5g
ALA

Cutting Support: Cardio Breeze here and there not consistant

Treilin · 01-13-2008, 10:26 AM

DATE = JAN 13, 2008

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps:
...Calves:
...Arms:

WEIGHT = 155.2
BODY FAT = ?

WEIGHTS =
None today or yesterday

CARDIO =
Long Slow Distance: 30 min walking later
High Intensity Interval Training:
Aerobics Class:

FOOD =

M1 Oats, pumpkin, cinnamon, protein powder
M2 Chicken, tatos
M3 Protein powder, coffee, SF FF pudding
Cardio
M4 Grilled Salmon, lettuce, low carb wrap, peppers, cheese
M5 Broccoli
M6 protein powder, SF FF pudding, low carb yogurt

SUPPLEMENTS =

MultiVitamin
Vitamin E
Vitamin C
Calcium/Magnesium
Triflex
Glutamine 5g
ALA

Cutting Support: Cardio Breeze here and there not consistant

Treilin · 01-14-2008, 10:30 AM

DATE = JAN 14, 2008

MOOD = Great

SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves:
...Arms:

WEIGHT = 155.2
BODY FAT = ?

WEIGHTS =
Incline Chest Press (SS)
Chin ups (SS)
Upright Rows (SS)
Bent Over Rows (SS)
Hammer Curls (SS)
High Cable Bicep Curls
Rope Overhead Tricep Extension
Uni Tricep Pull Down

CARDIO =
Long Slow Distance: 30 min walking later
High Intensity Interval Training:
Aerobics Class:

FOOD =

M1 protein powder
Weights
M2 Shredded Wheat, Almonds, protein powder, coffee
M3 Shrimp, Whole wheat pasta, olive oil
M4 Chicken, 1/2 acorn squash, sugar free strawberry jam
M5 Protein Powder, low carb yogurt, SF FF pudding, almonds

SUPPLEMENTS =

MultiVitamin
Vitamin E
Vitamin C
Calcium/Magnesium
Triflex
Glutamine 5g
ALA

Cutting Support: Cardio Breeze here and there not consistant