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Monday, December 19, 2011

Monday Dec 19

Had a nonfat 12 oz white chocolate mocha for breakfast.
Spinach, spring mix with olive garden dressing and chicken for lunch.
Had pork fried rice and sweet and sour chicken for dinner.
8 glasses of water.

Did 31 mins on the eliptical went 2 miles burned 275 calories during my lunch break.
Did 28 mins on the indoor trainer at a moderate pace after the strength training.
Strength training included:
Barbell bench press 2sets @ 15lbs, 10 reps and 1set @ 35lbs, 3 reps
Seated Bent over REar delt raise on yoga ball 2sets @ 5lbs, 10 reps and 1set @ 8lbs, 3 reps
Dumbell shoulder press with one leg lifted 1set @ 8lbs, 10 reps, 1set @ 10lbs, 10 reps, and 1set @ 15lbs, 5 reps
Bent over 2 dumbell row 3sets @ 15lbs, 10 reps
Lying tricep press 2sets @ 10lbs, 10 reps and 1set @ 15lbs, 10 reps
Dumbell bicep curl 2sets @ 15lbs, 10 reps and 1set @ 15lbs, 3 reps

Abs done at lunch and in the evening.  Between sets did cardio to keep heart rate up.  I should have worn my heart rate monitor to keep track better.  It felt great to do the weight lifting.  I have 15lbs and then 35lbs.  I need to get a 20 and 25 pound set :).

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