Day 10 Week 2

Erna:

Exercise:

• Stretch & warm-up 10 min
• Alt Db Chest Press - 3x17 20 lbs
• 4 way Lunge w/Db - 3x10 15 lbs
• frwd/lat. Hurdle Hop - 3x12 each
• Hip Machine ext. - 3x17 80 lbs
• Shoulder Routine - 3x17 10/8 lbs
• single leg toe touch on disk - 3x17 each
• Leg Press - 3x17 100 lbs
• Modified Pullups - 3xMAX 12total
• mb slams - 3x25 15 lbs
• Jump Rope 15min.

Food Journal:

• Breakfast: Activia yogurt mixed w/ 1 c. Kashi Go-Lean & protein powder
  
• Snack: protein shake
  
• Lunch: salmon w/spinach; low-carb tortilla w/ low-fat cheese & salsa
  
• Snack: protein bar
  
• Dinner: Paradise Bakery - grilled chicken salad w/ black beans, corn, tomatoes & 2 tsp balsamic dressing
  
• Snack: jerky

Spiritual Journal:

• Family S/P
• Personal P

*Oops, we left town without any scriptures. I thought Chris was bringing them and he thought I was bringing them. Guess we need to work on our communication skills...

Chris:

Exercise:

• Outside run - 3 miles - 25 minutes

Food Journal:

• Snack: protein shake w/ Activia yogurt, flax seed & wheat germ
  
• Breakfast: 4 egg whites; cream of wheat w/ flax seed, wheat germ & applesauce
• Lunch: Paradise Bakery - 1/2 Greek chicken salad, light dressing; 1/2 roast beef & cheese sandwich on wheat w/ light mayo, tomato, lettuce
  
• Dinner: Paradise Bakery - 1/2 crumbly blue cheese salad ( light blue cheese, light cranberries & light dressing); 1/2 turkey cranberry sandwich on dark molasses bread w/ lettuce, tomato & mayo
  
• Snack: protein bar; jerky