Bfast, Lunch and workouts

Weigh In - 143




2 C uncooked spinach
4 oz egg whites
garlic
4 mushrooms
1 oz fat free feta
2 slices whole wheat toast


Workout

Warm Up - 1 Mi Run 7.32 min mile

BACK and BI's

Chin ups

DB Bent over Rows - heavy!
BB bicep curl (straight bar)

Narrow grip seated cable rows
BB wide bend over rows

Lat pull down wide reverse grip
Rope hammer curls

High cable bicep curls
Alt. Bicep DB curls

Cool Down - 1 Mi Run 7.35 min mi

POST WORKOUT

Whey protein shake with banana and flax oil

BOOTCAMP 1030-12

LUNCH

Turkey burger
2 slices wheat bread
cucumbers
3 oz cashews

SNACK
Banana and 1 tbsp natural peanut butter