Week 4
Workouts
Saturday:Nothing-sick :-(
Sunday: day off
Monday: 30 mins arctrainer
Tuesday: 10 mins arctrainer, 8x15 tricep press, 8x15 row/rear delt, 8x15 pull down, 4x15 chest press, 10 mins treadmill/interval
Wednesday: 10 mins treadmill, 8x15 hip adduction, 8x15 hip abduction, 8x15 glute, 8x15 seated leg press, 8x15 calf extension, 30 mins elliptical
Thursday: 30 mins walking downtown Detroit
Friday: 10 mins treadmill, 8x15 squat/tricep extension, 8x4 chair/fly, 8x4 squat/bicep curl, 8x6 lunge/curl, 30 mins elliptical, 2 hrs walking downtown Pittsburgh
Food
Saturday: Breakfast-bagel, Snack-strudel, Lunch-plum, Snack-apple, Dinner-BBQ chicken, mac and cheese(leftovers), broccoli, corn, Snack-pretzels
Drinks-12oz Sprite, 24oz water
Sunday: Breakfast-bagel with cream cheese, Snack- half donut, Dinner-chicken with artichoke hearts and celery, biscuits
Drinks-12 oz Root beer, 24 oz water
Monday: Breakfast-oatmeal, 1 egg, Snack-apple, Lunch-salami sandwich, celery with peanut butter, 1/2 ginger cookie, Snack-banana, Chobani Greek Yogurt, Dinner-bi bim bop with peas, broccoli, cauliflour, rice, Snack-Brioche with cream cheese and jelly
Drinks: 6 oz milk, 8 oz sparkling water/pomegranate juice/ 45 oz water
Tuesday: Breakfast-Oatmeal, 1 egg, toast with nutella, Snack-pear, Lunch-bi bim bop (leftovers), rugelach, Snack-roll (sample for work), banana, Dinner-Cheeseburger, 1 teaspoon each: macaroni salad, potato salad, coleslaw, pickle, Snack-Jell-o Temptations Double Chocolate, strawberries
Drinks: 8 oz sparkling water/pomegranate juice, 45 oz water
Wednesday: Breakfast-oatmeal, 1 egg, Snack-cupcake (tasting for work), Snack-Chobani Greek Yogurt, Dinner- pizza
Drinks: 32 oz water
Thursday: Breakfast-Chobani Yogurt, Banana, brioche roll, Lunch-1/2 brisket sandwich, side orders (split 4 ways): fries, green beans, sweet potatoes, mac and cheese (Slow's), Snack-pretzels, Dinner-grilled chicken sandwich (Eatn'Go, PA)
Drinks: 32 oz water
Friday: Breakfast-Tex-mex omelette, hash browns, pancakes (Pamela's, Pitt), Lunch-Pizza (PNC Park, Pitt), Spinach/artichoke dip, potato chips (Omni hotel bar)
Drinks: 20 oz Coke Zero, 24 oz water
Workouts
Saturday:Nothing-sick :-(
Sunday: day off
Monday: 30 mins arctrainer
Tuesday: 10 mins arctrainer, 8x15 tricep press, 8x15 row/rear delt, 8x15 pull down, 4x15 chest press, 10 mins treadmill/interval
Wednesday: 10 mins treadmill, 8x15 hip adduction, 8x15 hip abduction, 8x15 glute, 8x15 seated leg press, 8x15 calf extension, 30 mins elliptical
Thursday: 30 mins walking downtown Detroit
Friday: 10 mins treadmill, 8x15 squat/tricep extension, 8x4 chair/fly, 8x4 squat/bicep curl, 8x6 lunge/curl, 30 mins elliptical, 2 hrs walking downtown Pittsburgh
Food
Saturday: Breakfast-bagel, Snack-strudel, Lunch-plum, Snack-apple, Dinner-BBQ chicken, mac and cheese(leftovers), broccoli, corn, Snack-pretzels
Drinks-12oz Sprite, 24oz water
Sunday: Breakfast-bagel with cream cheese, Snack- half donut, Dinner-chicken with artichoke hearts and celery, biscuits
Drinks-12 oz Root beer, 24 oz water
Monday: Breakfast-oatmeal, 1 egg, Snack-apple, Lunch-salami sandwich, celery with peanut butter, 1/2 ginger cookie, Snack-banana, Chobani Greek Yogurt, Dinner-bi bim bop with peas, broccoli, cauliflour, rice, Snack-Brioche with cream cheese and jelly
Drinks: 6 oz milk, 8 oz sparkling water/pomegranate juice/ 45 oz water
Tuesday: Breakfast-Oatmeal, 1 egg, toast with nutella, Snack-pear, Lunch-bi bim bop (leftovers), rugelach, Snack-roll (sample for work), banana, Dinner-Cheeseburger, 1 teaspoon each: macaroni salad, potato salad, coleslaw, pickle, Snack-Jell-o Temptations Double Chocolate, strawberries
Drinks: 8 oz sparkling water/pomegranate juice, 45 oz water
Wednesday: Breakfast-oatmeal, 1 egg, Snack-cupcake (tasting for work), Snack-Chobani Greek Yogurt, Dinner- pizza
Drinks: 32 oz water
Thursday: Breakfast-Chobani Yogurt, Banana, brioche roll, Lunch-1/2 brisket sandwich, side orders (split 4 ways): fries, green beans, sweet potatoes, mac and cheese (Slow's), Snack-pretzels, Dinner-grilled chicken sandwich (Eatn'Go, PA)
Drinks: 32 oz water
Friday: Breakfast-Tex-mex omelette, hash browns, pancakes (Pamela's, Pitt), Lunch-Pizza (PNC Park, Pitt), Spinach/artichoke dip, potato chips (Omni hotel bar)
Drinks: 20 oz Coke Zero, 24 oz water
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