week 1, day 1 ~~ (2.11.08)

no gym today, because of the return of the evil bladder problems :-(

food plan for the day:

meal #1 – 1 cup steel-cut oatmeal w/skim milk, 6oz cottage cheese, 15 almonds, 1 large cup of green tea.

meal #2 -- tuna sandwich with cucumber slices on lite whole wheat bread, 6oz strawberry yogurt drink

meal #3 -- smoothie: 1 banana, 1 apple, 1 pear, 1/2 cup skim milk, 1 scoop protein powder

meal #4 -- 5oz grilled chicken breast, 1 large grilled sweet red pepper, 2 slices lite whole wheat bread, 1 tlb. lite cream cheese

fitness plan for the day:

upper body weight training:

(all weights are in kilograms X reps. one minute between reps. two minutes between sets. this is all according to the Body for Life program that i love so much -- http://www.bodyforlife.com/)

shoulders:

machine
2.5 x 12
5 x 10
7.5 x 8
10 x 6
2.5 x 12
2.5 x 12

dumbbells side-raises
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12

chest:

machine
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

machine #14
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

back:

machine
12.5 x 12
15 x 10
17.5 x 8
20 x 6
12.5 x 12
12.5 x 12

one arm dumbbell row
2 x 12
3 x 10
4 x 8
5 x 6
2 x 12
2 x 12

machine – row
25 x 12
27.5 x
10 30 x 8
32.5 x 6
25 x 12
25 x 12

biceps

machine
2.5 x 12
5 x 10
5 x 8
7.5 x 6
2.5 x 12
2.5 x 12

lying dumbbell extensions
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1x 12

triceps:

machine
10 x 12
12.5 x 10
15 x 8
17.5 x 6
10 x 12
10 x 12

cable pressdown
5 x 12
10 x 10
12.5 x 8
15 x 6
5 x 12
5 x 12

cardio:

starting out with whatever I can walk right now. 2 minute warm up at a very slow pace then going up a bit for some minutes. then a 1 minute cool down.

stretches:

do as many as possible using the stretching machine.

pool:

40 laps minimum :-)

upward and onward !!!