[Rhineheart]

Sept 7

8:30am Meal 1: Oatmeal, tea, vitamins (as listed above)

11:30 Meal 2: Tuna sandwich with extra spinach

12:20-1:20p:
Work out - Upper body push W/O and Core
-Slo-mo pushups and stretching for warm up
-DB BP: 40x12, 50x12, 50x10
-Push ups, alternating hand positions, 12 for burnout after last BP set
-45 Degree Swiss Ball Push up. 10, 8, 6
-DB Military Press: 35x12, 35x10
-DB Shoulder Press: 35x10, 35x8
--Core: (25-30 seconds sets) 6 Various bridges to strengthen core

1:35 Meal 3: PWO shake, Powerade Zero for fun

For the rest of the day:

Cardio: Goal: Jump rope 1000 reps 20 mins Actual: 1000 reps, 14mins

4:00 Meal 4: Egg, slice of ham, olive oil, whole wheat flat sandwich things... sandwich. Banana

7:00 Meal 5: Pork ribs (sm portion), zucchini with a bit of o.o.

9:00 Meal 6: Pork ribs... so good I had to eat the 2nd serving



Tomorrow: Yoga, Kayak across St Johns River