This is my first week:
Monday 8/1/2007
15 Crunshes with 5kg DB on chest
2x 15 normal Crunches
20 DB Floor Presses
20 DB Flies
20 DB Squats
20 "Ass Ups" with one leg on belly (10 each side)
15 DB Curls
all exercises with 5 kg
20 side bends without weight (10 each side)
40 Hulahoops without hoop *g* (so hulas)
Eating:
Cornflakes (about 50 g) with soy-rice-drink (about 0,25 litre) - always the same mass
3 carrots
1/2 cucumber
1 banana
1 apple
4 crispbreads with margarine and spread
Tuesday 9/1/2007
2x20 crunches with weight
20 DB Floor Presses
20 DB Flies
40 hulas
Eating:
Cornflakes with a bit caramel sirup
2 bananas
1 apple
2 carrots
1 stem cabbage
10 almond biscuit
a meal with rice, 250 g Tofu, 200 ml coco milk, green beans, baby corncobs, chickpeas and an asian mixed herbs
I ate about the half of that - one portion
Wednesday 10/1/2007
1x20 & 1x10 DB Squats
25 Floor Presses
3 x 10 "Ass Ups"
20 DB Flies
20 Reverse Flies
4 x 15 Crunches with weight
15 DB Curls
40 hulas
Eating:
Cornflakes
salad with 1 carrot, 1/4 cucumber, iceberg lettuce, 1 small red paprika, 3 soupspoons chickpeas an one hand of cashews
1 portion of the yesterday's meal
1 apple
1 banana
1 coffee with 3 piece of sugar and soymilk
1 fruit cocktail
Thursday 11/1/2007
20 DB Squats
45 crunches with weight
20 "Ass-Ups"
20 DB Floor Presses
20 DB Flies
40 side bends
15 DB Curls
40 hulas
Eating:
Conrflakes
1 wholemeal breadroll with paprika spread, salad, cucumber, tomato and sunflower seeds
1 banana
1 stem cabbage
1 portion rice with green beans, chickpeas, bamboo, cashews, mushrooms and soy sauce
1 coffee with sugar and soy milk
1 1/2 tangerines
Friday 12/1/2007
60 Crunches with weight
20 DB Squats
2x 20 DB Floor Presses
20 DB Flies
30 "Ass-Ups" with one leg on belly
20 Reverse Flies
2x15 DB Rows
15 DB Curls
40 hulas
Eating:
Cornflakes
1 banana
3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds
3 carrots
Meal: look yesterday
3 slices of bread with spread, salad, cucumber, tomato and sunflower seeds again
Saturday 13/1/2007
Jogging (!): 41,46 min. 300 kcal burnt
skipping rope: 50 jumps
Eating:
1 1/2 wholemeal breadrolls with spread, salad, cucumber and sunflower seeds
1/2 roll with banana
1 pretzel
Pasta with field salad, 1/2 tomato, 3/4 paprika, mushrooms, 1/2 onion, 4 soup spoons balsamico vinegar, 1 spoon olive oil, sunflower seeds and pine nuts.
1 alcohol free beer
Sunday 14/1/2007
Jogging: 41,55 min, 292 kcal burnt
10 DB Shoulder Presses
20 DB Rows
20 DB Lunges
20 DB Side Bends
45 DB Crunches
20 normals "Ass-Ups"
20 "Ass-Ups" with on one leg (is there a real name for that exercise???)
15 DB Flies
15 DB Curls
15 DB Floor Presses
40 hulas
(115 kcal)
Eating:
2 slices of bread with spread and sunflower seeds
1 portion French fries with Ajvar
1/2 portion mushrooms with Oil
1/2 portion rice with vegetable
1 salad
1 alcohol free beer
1 coffee with sugar and soy milk
(we've been to a croatian restaurant - it was daddy's birthday...
)
EDIT: should I better write down the time of day when I eat something?
