Wednesday, March 11, 2009

Cooler 2 Eats and Last 2 Workouts of NROL4W Stage 4

Here are my eats for the last couple days, I have been on a strict Cooler 2...

Monday
  • Meal 1 - 1/2 cup egg whites + 1 chicken sausage + 1 slice ezekiel cinnamon raisin toast
  • Meal 2 - 1 cup nonfat plain yogurt + 2 servings blueberries and blackberries
  • Meal 3 - 2 organic plain brown rice cakes + 2 tbsp peanut butter + 1 apple
  • Meal 4 - 1/3 cup porridge mixture cooked in 1 cup water + protein powder + broccoli
  • Meal 5 - 3 oz salmon marinated in balsamic, honey, and olive oil + lightly steamed broccoli + 1/2 sweet potato

Tuesday
  • Meal 1 - 1/2 cup egg whites + 1 chicken sausage + 1 slice ezekiel cinnamon raisin toast
  • Meal 2 - 1 cup yogurt + 1 serving each cantaloupe and strawberries
  • Meal 3 - 2 chocolate banana protein muffins + cantaloup
  • Meal 4 - 2 rice cakes + 1 tbsp peanut butter + apple
  • Meal 5 - 3 oz leftover salmon + spinach + broccoli + raspberry balsamic + almond oil
  • Meal 6: protein hot chocolate

Wednesday
planned meals for Wednesday:

These are the last 3 workouts that I did (Goodbye Stage 4 of NROL4W)...

Stage 4, Workout A
3 sets of 8 reps for all exercises
  • Front Squat Push Press, 50 pounds
  • Step Up, 40 pounds, each leg
  • Dumbbell One Point Row, 20 pounds, each leg
  • Static Lunge, Rear Foot Elevated, body weight, each leg
  • Push Up, body weight
  • Plank, 120 seconds (plank 60 seconds, rest 60 seconds, plank 60 seconds) done 3 times
  • Horizontal Wood Chop, 20 pounds
  • Prone Cobra, 120 seconds

Interval Run on Treadmill
  • 4 min warm up: 3.3 - 3.8 mph
  • 2 min: 3.8 mph
  • 1 min running interval: 7 mph
  • 2 min recovery: 3.8 mph
  • I did the above 2 min, 1 min intervals for a total of 4 running intervals and 4 recovery intervals
  • 1 min, 30 sec incline interval: 4 mph at 6 % incline
  • 2 min recovery incline: 4 mph 2 % incline
  • I did the above 1 min, 30 second and 2 min intervals 3 times
  • 4 min cool down: 3.8 - 3.0 mph
Stage 4, Workout B
3 sets of 8 reps for all exercises
  • Wide-Grip Deadlift from box, 70 pounds on level 2 of step
  • Bulgarian Split-Squat, body weight, each leg
  • Pullover, 10 pounds, 15 reps
  • Reverse Lunge from Box with Forward Reach, body weight on level 2 of step, each leg
  • Dumbbell Prone Cuban Snatch, 10 pounds
  • Long Arm Swiss-Ball Crunch, 10 pounds
  • Reverse Crunch, body weight
  • Hanna Side Flexion 2, body weight, each side

2 comments:

PAPPILOTTA said...

You sure work hard, girl!

MPeters said...

I try to! :)