BootCamp:
Warmup:
| Walking Lunges 30 Yrds Down Then Complete: | |
| 30 sec Mountain Climbers | |
| 30 sec Hypers Then Complete: | |
| Reverse Lunges 30 yrds Back Then Complete: | |
| 30 sec Plank Holds | |
| 30 sec squats Holds (Stay in Bottom position of squat) | |
Ext. Warm Up:
| 30:30 x 2 |
| Jump Rope |
| Band Rows |
| Lying Leg raises |
Main Event: (2 Rounds Best Time)
1-Lap Around Bldg20 KB Swings (Men 50+, Women 30+)
20 BB Push Press (Men 95, Women 45+)
20 Ring Rows
20 MB Squats (Men 20-30, Women 10-20)
20 Push Ups
Posts
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5 comments:
Julie's sunday food log
snack1:protein shake(8oz h2o,1scoop of pp,1/2 c frozen blueberries,1tsp pb,1-16oz h2o
meal1:4oz turkey burger, a huge salad, 1saucer peach,3 stalks of celery, 1tsp pb, 2-16oz h2o
snack2:1/2 c cottage cheese,1/2 apple,6 grape tomato's,2 tablespoons of nuts,3-16 oz h2o
meal2:4oz beef(eye round),cole slaw(cabbage,1/2 c grn pepper,1 apple,1/2 c celery,2T lemon juice,1/8 c evoo,1 1/2 tsp mustard), 1 1/2 c broccoli,2 16 oz, h2o
snack tonight:protein shake
biked 18 miles
Indira - Sat/Sun
Meal1- 2eggs, 1/2 cantaloupe,decafw/cream
meal2-chicken,snow peas,grapes
meal3-2eggs,cherry tomatoes,decaf,cream
meal4-salad, grilled chicken,tomatoes oil,balsamic v.
meal5-turkey patty, saute brussel sprouts, broccoli, onion,oil
Sun
meal1- 2eggs,snow-peaas, decafw/cream
meal2-sirlion burger,steamed french beans,cherry tomato,dressing
2 cookies,grapes
meal3- steak, brussel sprouts, broccoli
G 16:24
Justin 16:36
LeBeax 16:36
Yates 16:46
Eric 17:40
Carl 22:06
Chad 18:14
Amber 18:18
Lisa 17:11
Julie 17:20
Josh 15:40
Amy 16:50
Joe 19:20
Erika 13:05
Tenya 16:13
Melissa 16:40
Claudine 22:50
Beverly 20:23 (1 round)
Efrain 13:00
Indira 22:20
Lindsey 15:43
Artie 17:12
David 15:40
Rob 17:25
Elizabeth 21:10
Michael 21:10
Jason 22:46
Mahmet 10:07
Amdrew 10:55
Jeremy 11:05
About the video. It is good to know why I have a big belly. It seems that I am full of crap! Anyway...........
Joe Sun. food log:
9am 2 cups coffee, cream and sugar, banana
11am 4 eggs scrambled, 6 sausage links
3pm 1 quart sized container of peanut butter filled pretzel nuggets, 3 "light" beers
5pm two baked chicken thighs, 3 or 4 cups black beans and rice, bowl of salad, big glass of water
6-10pm 5 "light" beers, almonds (half a container), 1 apple with peanut butter, 1 bakers chocolate bar with peanut butter
Coach- Jeremy Mon. Food:
6:00am 4 Whole Organic Eggs, 1/2 cup cooked oatmeal, 1 banana. 16 oz. water,
9:30am Be True Protein Shake, 1 Banana, 16 oz. water,
12:00pm Smoothie King Shake
4:00pm 8 oz beef, 16 0z water
7:00pm 4 Whole Organic Eggs, 1 oz Colby Cheese, 16 0z. water,
Coach- Jeremy Workout:
Squats: 95 x 5, 135 x 5, 135 x 5,
185 x 5, 205 x 5, 225 x 3, 235 x 2, 250 x 5 x 5,
Cambered Bar Pause Box Squats:
110 x 6, 150 x 6, 200 x 6, 200 x 6
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