Tues, 1/15 Food & Exercise Log, HIIT & Muscle + (YIKES!)

Day started at 7:45 am

EXERCISE
HIIT Session 4:30 pm – 42:33 mins
25 Frog jumps
25 Bicep curls with bands
25 shoulder presses with bands
25 torso twist

50 squat jumps
50 high knees
50 burpees
50 pushups
50 dead bugs abs
50 sit ups
50 Jukes
50 switch lunges
50 surfboards
50 tricep dips
50 switch jumps
50
50

100 Jump and Jacks
100 Jump rope
100 Bag hops
100 Bag steps

Muscle + 6:30pm – 60 mins
Set 1 – 12 reps
Bicep Curls
Dips
Hammer Curls
Chest Press
Forearm Curls
Forehead Triceps
1 min rest
Repeat

Set 2 – 12 reps
Lat Raise
Dumbell Row
Shrug
Superman
Upright Row
1 min rest
Repeat

Set 3 – 30 seconds work
Step raise each leg
Squats
Butt thrashers
Butt thrashers heel claps
1 min rest
Repeat

Set 4 – Tabata 20 second work 10 sec rest
Push ups
Leg Lifts / Raises
Side V Crunch
Push thru sit up
Flutter Kicks
Isometric V-Sit
1 min rest
Repeat

Extra credit
12 spider man pushup
12 superman on the knee with crunch

FOOD
Breakfast
1/2 cup Chobani greek yogurt fat free 70 cals
1/8 cup Granola 65 cals
2 Packets of splenda 0 cals
1/2 cup fresh fruit 50 cals
half banana 50 cals
= 235 cals
20130115-221319.jpg

Snack
1 cup Basil leaves 5 cals
2 tbsp Sweet chili sauce 56 cals
3 pcs imitation crab 120 cals
1/4 cup small tomato 15 cals
1/4 avocado 72.75
1 cup almond milk unsweeted 30 cals
=293.75

Lunch
3 oz Chicken 95 cals
1 cup spinach 10 cals
2/3 cup shitake mushroom 20 cals
1/2 cup basil leaves 1 cal
2 tbsp Korean bbq sauce 44 cals
1 clove garlic 0 cal
= 170 cals
20130115-221326.jpg

20130115-221332.jpg

Snack
3 Gummi Penguins 16.8 cals

Post-workout shake: 1 scoop 140 cals

Dinner
4 oz pork 337 cals
2 cup cabbage 22 cals
1 cup basil leaves 1 cals
1 cup spinach 15 cals
4 tbsp Korean BBQ Sauce 88 cals
1/2 cup White Rice 120 cals
1/2 cup Shitake mushrooms 15 cals
1 tbsp Olive Oil 120 cals
3 clove garlic 1 cals
= 719 cals

20130115-221311.jpg

Snack
1 cup fresh fruit (strawberry, blueberry, blackberry) 25 cals

Total for today: 1599.55 cals

 

 

 

 

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