Friday, July 15, 2011

New Rules of Lifting for Abs - Week 4 - Friday

anti-rotation static hold - 2x30 sec each side
elevated plank - 10x10 sec
elevated side plank - 5x10 sec each side

dumbbell single-leg Romanian deadlift 3x12x30 lbs each leg
dumbbell alternating shoulder press 3x12x20 lbs each arm

overhead squat - 3x12x25 lbs
cable kneeling pulldown - 3x12x55 lbs

coffee w/ skim milk [1]
protein-fortified French toast w/ light syrup & turkey bacon [11]
banana, salad w/ homemade dressing, ham & cheese sandwich [9]
carrot sticks & cheese [4]
tilapia w/ green beans & low fat hollandaise sauce [6]
apple [0]
cheese omelet & bagel thin w/ cream cheese [11]

I used all of my daily points and have 27weekly points remaining. Another hungry day. It drove me nuts.

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