Friday
Cardio
-Swim 10 laps
-High Knee runs in pool 10 laps
-Sit-ups
- 1.5 mile Jog
Friday, March 13, 2009
Wednesday, March 11, 2009
Sping Break Workout Wednesday
Wednesday
Timed Set 10:00 mins
30 sec on/ 30 sec off
1. Power Clean
2. Bench
3. Squats
4. Rows
5. Ski Hops
Timed Set 10:00 mins
30 sec on/ 30 sec off
1. Power Clean
2. Bench
3. Squats
4. Rows
5. Ski Hops
Monday, March 9, 2009
Sping Break Workout Monday
Monday
Density 10:00 min
6 reps
1. Bent Rows
2. Weighted Lunges
3. Overhead Press
4. Swings
5. Sand dune run
Density 10:00 min
6 reps
1. Bent Rows
2. Weighted Lunges
3. Overhead Press
4. Swings
5. Sand dune run
Wednesday, February 25, 2009
Tuesday, February 24, 2009
Excercise Session 2 of 3
I tried to do a timed set that I designed on my own. 60 seconds on 30 seconds off for 10 mins. Dumbell Bench, Squat Jumps with dumbells, one-arm alternating rows, Plank ups, and swings. 2 minute rest and I did it again. The weights were light ony 8 pounds but thats all I got here at home but 2 full rounds was intense. I died afterwards. My wife quit so I felt good that I finished and that took all of 20 minutes to get a really intense workout in. I think it will make things eaiser to stay consistent.
Tuesday Calorie Count & Activity
Adam Menefee - 2/24/2009 - Weight: 375
Breakfast
2 cup
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A
276
2 0.75 oz
Post® - Fruity Pebbles - breakfast cereal
166
1 medium banana 126g Dole® - Banana - fresh produce
110
Total 552
Lunch
32 fl ozWater, tap, drinking
0
2 Jose' Ole' chicken burrito
540
2 1-1/8 oz. bag Chips - Lays baked BBQ
280
Total820
Dinner
1 cup kernels Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
153
1 cup Potatoes, mashed, home-prepared, whole milk and butter added
237
2 steak Beef, chuck, shoulder clod, top blade, steak, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
844
2 Serving - 8 OZ BIG RED - RED SODA - 16.9 OZ 6 PK PLASTIC BOTTLES
200
Total 1434
Snack
2 .5 cup Blue Bell banana split
340
Total 340
Totals/Target/Balance
3146/2000/1146 Cal
Activity
0.25 hour(s)conditioning exercise - weight lifting (free weight, nautilus or universal-type), power lifting or body building, vigorous effort (Taylor Code 210
-256
0.5 hour(s)running - jogging, general
-597
Totals
-853
Breakfast
2 cup
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A
276
2 0.75 oz
Post® - Fruity Pebbles - breakfast cereal
166
1 medium banana 126g Dole® - Banana - fresh produce
110
Total 552
Lunch
32 fl ozWater, tap, drinking
0
2 Jose' Ole' chicken burrito
540
2 1-1/8 oz. bag Chips - Lays baked BBQ
280
Total820
Dinner
1 cup kernels Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
153
1 cup Potatoes, mashed, home-prepared, whole milk and butter added
237
2 steak Beef, chuck, shoulder clod, top blade, steak, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
844
2 Serving - 8 OZ BIG RED - RED SODA - 16.9 OZ 6 PK PLASTIC BOTTLES
200
Total 1434
Snack
2 .5 cup Blue Bell banana split
340
Total 340
Totals/Target/Balance
3146/2000/1146 Cal
Activity
0.25 hour(s)conditioning exercise - weight lifting (free weight, nautilus or universal-type), power lifting or body building, vigorous effort (Taylor Code 210
-256
0.5 hour(s)running - jogging, general
-597
Totals
-853
Monday, February 23, 2009
Excercise Session 1 of 3
Went jogging/running at stevens HS track. Spent a little over 30 mins there. Walked a lap for warm up and streched. Then ran/jog walked my 1.5 mile 6 laps my time was the same 16 minutes i think wearing a watch will motivate me to push it harder. walked and pushed my kids bikes for 2 more laps.
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