Day Sixty Four

Food:

  • Flax plus with yogurt and chia seed
  • Banana
  • Milk
  • Turkey sub on 9grain with all the veggies and sweet onion sauce
  • Strawberries
  • Slice of bread with PB
  • Apple
  • Protein drink with banana, powder and milk
  • Tofu and veggies in a peanut/soy sauce
Workout:
  • V-ball: Speed skaters 2x 30 sec, foward/back, side/side, side/center/side 3x 30sec, quarterback squats 2x 30, 20 burpees
  • Warmup
  • Dynamic stretching
  • BB bench press – 3x 3 @ 72lbs
  • Pull ups – 5, 2, 1, 1, 1 @46, 34, 22
  • DB one arm clean and press – 3x 8 @ 20lbs
  • a) Tricep cable push downs – 2x 12 @ 50lbs, 60lbs
  • b) Hammer Curls – 2x 12 @ 20lbs
  • a) 3x 20 mountain climbers
  • b) 3x 10 medicine ball smash
  • Stretch
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