[Bonnie]

Workouts yesterday and today:

(circuit)

3x

DB Split squat: 3x25 lbs. 12,10,8 reps
Incline Dumbell Press: 3x25 lbs. 12,10,8 reps
Kettle Bell Goblet Squat: 40,40,40 lbs. 20,15,10 reps
Dumbell side raise: 3x 12.5 lbs 10reps each
Leg extentions:90,100,110 lbs. 20,15,10 reps
Ball Crunches: 3x30 12 lbs. each
Cable Tricep Extention Rope: 3x45 lbs. 12,10,8 reps
Vertical Leg raise: 3x15
Seated calf raise: 3x45lbs. 15,12,10 reps
Paramont Calf Raise: 3x140 lbs 15,12,10 reps

cardio: treadmill, fastpace walk....20 min.



(Circuit)

3x

Cable pulls: 60 lbs 3x15
DB front lunge: 20,20,25lbs 12,10,8 reps
Bi-lateral Pull Down: 70,75,80 lbs. 12,10,8 reps
Hyper Extentions: 3x10lbs. 15,12,10 reps
Cable Low Row 80,80,85 lbs. 12,10,8 reps
Stiff/Romanian Dead Lift: 3x25 lbs 15,12,10 reps
Hammer Curls: 3x17.5 lbs. 15,12,10 reps
Lying leg raise: 3x45 lbs. 15,12,10 reps
Knee to elbow: 3x10 reps
Wipers: 3x10 reps

Cardio: 35 min. Stair climber

Meals

1/2 cup Oatmeal and eggwhites
Chicken, 5 oz. wheat noodles 1/2 cup and broccoli, seasoned with cajun spice
Sweet potatoe, sprinkled with stevia and cinnamin
5 oz. serlion steak, ceaser salad (lite)
Protien shake and munched on a little salad.
lots of water and a big cup of diet coke, and coffee
thats it today


Just keeping focused and staying busy at work, all is good!