Wednesday, October 21, 2009

Breakfast: Bagel, 2 slices turkey, 1 slice cheese, 2 tsp mustard 400

Lunch: 1 serving noodles, 2 bok choy, 1 serving tofu, 1 serving shrimp, 1 serving soy sauce 350

Snack: 1/2 cup cottage cheese, orange 190

Dinner: 1 serving risotto, 1 peice chicken, salad with dressing 460


1400 cals


Workout:

1 hour 15 minutes on incline treadmill, from 3.5-18.5 incline levels

Bicycle Crunch:

How to do the Bicycle Crunch Exercise

* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.

do 3 sets of 20 reps



Dive Bomber Pushups:

# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.

3 sets of 20 reps

Reverse Crunch:

#
tep 1

Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2

To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3

Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4

Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).

3 sets of 20 reps

Jack Knife Sit Up:

Instructions

Preparation

Sit on floor or mat. Lie supine with hands to sides.

Execution

Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.

3 sets of 20 reps


Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.

Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.