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Archive for May 14th, 2009

Hello freeweights

It has been about 2-3 months since I have worked out with free weights (I was having shoulder problems at one point), but today I started a new workout plan.  In the latest Oxygen magazine there is an article entitled “Tone your entire body Fast”.  What drew me to this program is that its a circuit workout (no stopping between exercises) and I don’t have to move anywhere to complete the circuit.  That means I can get my HR up while lifting weights! 

Week 1 – Workout 1 3x (3 sets 12-15 reps):

  1.  Dumbell Squat @ 15lb
  2. Push-up 
  3. Bent over Row @ 15lb
  4. Shoulder Press @ 12.5 then 10
  5. Hammer curl@ 12.5 then 10

Weight is per dumbell.  To make it more challenging, I did the 4th and 5th exercises while standing on a Bosu.  I was able to get through 3 sets in under 30 minutes and I was sweating pretty good by the end. I’ll post the 2nd week when I move on to that. ❤ this new workout.  Unfortunately I have been H-U-N-G-R-Y all day, I can only assume it is from this morning’s workout. My goal for today was to get lots of protein… I think I accomplished that. 😉

Breakfast (311 cal): Protein packed – 3 egg white omelet with zucchini/peppers/onions, fat free cheddar and topped with avocado. Also some Kashi GoLean w/ blue berries and soy milk.
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Mid-Morning Snack (294 cal): A Pink Lady with two string cheeses and a Nature Valley Oats & Honey bar.  I forgot how tasty those granola bars are… to bad they aren’t a bit better nutritionally.
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Lunch (415 cal): Lunch was a barley stir-fry of sorts – 2 Boca Bruschetta burgers, zucchini, barley and FF mozzarella.  On the side I had some carrots and guac.
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Mid-Afternoon Snack (197 cal): My first snack was a pita stuffed with tofurky and provolone cheese, my second was a mock mocha.  
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Dinner (546 cal): Franks and beans, Franks and Beans! hehe makes me think of There’s Something About Mary…. Two MorningStar Farms with baked beans, butternut squash fries, broccoli/cauliflower mix.  And dessert was another Pink Lady dusted with cinnamon and peanut butter to dip. mmmmm

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Calories In/Calories Out: 1763/~2200

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