CARDIO:

45 mins cycling

STRENGTH:

60 squats (2 x 5kg)

35 (each side) lunges (2 x 5kg)

60 (each side) side bends (2 x 5kg)

60 plie squats (bodyweight only)

45 leg extensions (resistance band modification - i wanted to do more, but on the 45th rep, my fricking resistance band snapped!! stupid lightweight thing :p couldnt keep up with me!!)

30 (each arm) concentration curls (5kg)

30 (each arm) alternate preacher curls (2 x 5kg)

50 bicep curls (2 x 5kg)

50 hammer curls (2 x 5kg)

40 incline leg crunches

4 x 30 second planks

……….

BREAKFAST:

apple

tangerine

pear

LUNCH:

4 small hashbrowns (oh i dont care lol)

ham

1 egg

DINNER:

tuna steak

mixed leaf salad

baked sweet potato

SNACKS

mars bar

can of coke

plum

small fromage frais with mixed seeds

..sue xxx

STRENGTH:

50 weighted deep squats (2 x 5kg)

30 (each side) dumbbell lunges (2 x 5kg)

50 side bends (2 x 5kg)

40 leg extension (resistance band modification)

STRENGTH/CARDIO:

‘killer buns and thighs’ level 1 (dont feel up to level 2 today lol) - approx 25 mins

CARDIO:

45 mins cycling

…………..

BREAKFAST:

banana

2 eggs

protein shake

LUNCH:

salmon

sweet potato

mixed leaf salad

mixed seeds

DINNER:

stewed steak

green beans (tons of them lol)

SNACKS:

small bottle of coke

little bit of chocolate that i swiped from the kids haha

apple

banana

may add more later, although i dont have much left in the house now lol

..sue xx

STRENGTH:
30 dumbbell bench presses (2 x 5kg)
30 flat bed dumbbell flyes (2 x 5kg)
20 lateral raises (2 x 5kg) (cant usually do them with such heavy weights, must be making progress with my ‘bad arm’)

STRENGTH/CARDIO:
‘ripped in 30’ workout (level 1 - approx 25 mins)

CARDIO:
45 mins cycling

………….

BREAKFAST:

protein shake

banana

LUNCH:

roast pork

sweet potato

cauliflower

broccoli

DINNER:

tuna steak

mixed leaf salad

mixed seeds

SNACKS:

small bottle coke

snickers

2 bananas

apple

…sue xx

CARDIO:

45 mins cycling

no strength today. had an active rest day

………………

BREAKFAST:

2 eggs

LUNCH:

roast chicken

sweet potato

mixed leaf salad

DINNER:

salmon

mixed leaf salad

mixed seeds

SNACKS:

small bottle of coke

mini snickers

apple

orange

plum

2 bananas

protein shake

small piece of ham

reduced sugar ginger cake (my blood sugar went low at work and i didnt have access to anything else at that moment)

STRENGTH:

50 (each side) one arm dumbbell rows (5kg)

40 (each side) alternating dumbbell hammer curl (2 x 5kg)

30 dumbbell shoulder shrugs (2 x 5kg)

50 bicep curls (2 x 5kg)

20 (each side) concentration curls (5kg)

STRENGTH/CARDIO:

jillian michaels ‘ripped in 30’ dvd (approx 25 mins)

……………………

BREAKFAST:

special k cereal

protein bar

LUNCH:

pork shoulder

sweet potato

mixed spring lettuce

mixed seeds

DINNER:

salmon

broccoli

sweetcorn

small amount of ”lower fat” butter

SNACKS:

small bottle of coke (sorry, that will be a hard thing to give up completely!)

mini snickers (lol i really have a lot of explaining to do dont i..in my defence, the naughty things were first thing this morning when i just wasnt switched on properly. no excuse, but thats all i have :p haha)

apple

orange

banana

small box of raisins

..sue xx

STRENGTH:

10 flat bench presses (2 x 3kg) - just to warm my muscles up

40 flat bench presses (2 x 5kg)

20 flat bench flyes (2 x 3kg)

40 flat bench flyes (2 x 5kg)

30 side laterals (2 x 3kg)

30 shoulder presses (2 x 3kg)

20 shoulder presses (2 x 5kg)

40 tricep dips

20 (each side) tricep kickbacks (5kg)

CARDIO:

45 mins cycling

CARDIO/STRENGTH MIX:

jillian michaels ‘killer buns and thighs’ workout - level 1 (approx 30 mins)

…………………………

BREAKFAST:

oatibix cereal

LUNCH:

baked beans

wholemeal toast

DINNER:

no dinner today. ive eaten crap at work, so ive not been hungry. not like me. just one of those stupid days. tough day at work.

SNACKS:

coke

mini snickers

protein shake

banana

yoghurt with mixed seeds

small piece of cheesecake

half bar of chocolate

WAY too much sweet crap today. will do better tomorrow.

..sue xx

STRENGTH/CARDIO:

jillian micheals ‘ripped in 30’ workout (approx 25 mins) level 1

CARDIO:

45 mins cycling

STRENGTH:

40 bent over bicep rows (2 x 5kg)

30 (each side) alternating dumbbell curl (2 x 5kg)

30 preacher curls

30 side bends (2 x 5kg)

…………………………

BREAKFAST:

banana

orange

LUNCH:

chicken breast

masses of mixed spring lettuce

DINNER:

2 eggs

2 slices wholemeal bread

SNACKS:

apple

coke

protein shake

mini snickers bar

yoghurt with mixed seeds

oatibix cereal

CARDIO:

45 mins cycling

STRENGTH:

30 dumbbell deep squats (2 x 5kg)

20 (each side) dumbbell lunges (2 x 5kg)

30 seated leg curls (with resistance band)

40 straight leg deadlifts (2 x 5kg)

30 calf raises (on step)

40 inclined-leg crunches

20 sit ups

…………………………………….

BREAKFAST:

banana

wholemeal toast

LUNCH:

reduced sugar chocolate pudding (really have to knock this stupid sweet tooth out of the park!)

DINNER:

sweet potato

salmon

raw spinach

SNACKS:

protein shake

yoghurt with mixed seeds

handful of mixed berries

2 eggs

apple

oatibix cereal

..sue xx

CARDIO:

45 mins walking

STRENGTH:

40 dumbbell bench presses (2 x 5kg)

35 flatbed dumbbell flyes (2 x 5kg)

35 lateral raises (2 x 3kg)

30 shoulder presses (2 x 3kg)

30 dumbbell tricep curls (2 x kg)

30 lying dumbbell overhead tricep extensions (2 x kg)

CARDIO/STRENGTH MIX:

30 mins jillian michaels killer buns and thighs workout (level 1)

…………

BREAKFAST:

wholemeal toast

coke

LUNCH:

jacket potato

cottage cheese

smoked salmon

mixed salad

small amount of home made coleslaw (about a tablespoon)

DINNER:

beans and egg on wholemeal toast

SNACKS:

yoghurt

apple

grapes

orange

protein shake

..sue xx

CARDIO:

15 mins trampolining

30 mins walking

STRENGTH:

30 mins kickbox bootcamp workout (bit of cardio in there as well)

40 leg extensions (resistance band modification)

35 leg curls (resistance band modification again)

20 lying straight leg lifts

40 inclined leg crunches

20 standing calf raises

10 lateral dumbbell raises (2 x 3kg)

10 (each side) one arm lateral dumbbell raises (2 x 3kg)

20 seated dumbbell overhead tricep extensions (2 x 3kg)

30 lying dumbbell overhead tricep extensions (2 x 3kg)

30 tricep extension pulses (2 x 3kg)

30 tricep dips

30 (each side) tricep kickbacks (3kg)

………………..

BREAKFAST:

banana

protein bar

wholemeal toast

LUNCH:

chicken fillet (half)

sweetcorn

broccoli

sweet potato

DINNER:

corned beef sandwich

SNACKS:

coke

1 small biscuit

curly wurly bar

orange

apple

yoghurt

cereal

…sue xx

CARDIO:

45 mins walking

STRENGTH:

40 bent over dumbbell rows (2 x 5kg)

30 dumbbell deadlifts (2 x 5kg)

40 (each side) concentration curls (5kg)

30 lying lateral chest presses (2 x 5kg)

30 (each side) seated dumbbell waist twists (5kg)

40 (each side) standing dumbbell side bends

…………………..

BREAKFAST:

protein bar

coke

LUNCH:

fruit salad

doughnut (oh dear)

DINNER:

sweet potato fries (no oil)

2 eggs

SNACKS:

protein shake

apple sponge slice

small portion fries

apple

orange

banana

…sue xx

CARDIO:

45 mins cycling

plenty of walking at work

STRENGTH:

40 dumbbell bench presses (2 x 5kg)

40 bent over dumbbell side laterals (2 x 3kg)

30 seated dumbbell presses (2 x 3kg)

30 tricep dips

30 (each side) overhead dumbbell tricep extensions (5kg)

BREAKFAST:

porridge

LUNCH:

lamb casserole

DINNER:

2 eggs

sausage roll (naughty naughty lol)

SNACKS:

small portion of reduced sugar bread and butter pudding

2 biscuits

dr pepper

protein shake

a few pieces of tinned peach

…sue xx

CARDIO:

30 mins walking

20 mins turbo jam workout

STRENGTH:

50 bent over dumbbell rows (2 x 5kg)

50 resistance band pull-ins (used the resistance band as before on my table legs, and sat down and pulled it towards me. bit crap modification, but i have to work with what ive got!)

30 dumbbell deadlifts (2 x 5kg)

50 (each side) alternating dumbbell curls (2 x kg)

50 preacher curls (2 x 5kg)

………………………

BREAKFAST:

wholemeal toast

low fat spread

LUNCH:

small plain bagel

DINNER:

salmon fillet

sweet potato

broccoli

SNACKS:

small chocolate hollow egg

protein shake

1 biscuit

2 eggs

..sue xx

now i havent really eaten anything yet today, but im going to try a new approach. writing everything down before i eat it and then just making sure i stick to it! im just on with my leg/ab workout, so i do like to write them down as i do them:

CARDIO:

45 mins cycling

2hrs walking

STRENGTH:

35 hammer curls (2 x 5kg)

40 side bends (2 x 5kg)

30 (each side) tricep kickbacks (2 x 5kg)

30 sissy squats (hate them lol)

50 seated leg extensions (using a resistance band tied between two table legs, and sitting on the table….good modification of a gym machine actually lol! worked really well)

40 seated leg curls (same priniciple as above but this time i sat on a chair facing the table, and pulled the resistance band towards me with my legs - tough one this!)

30 straight leg dumbbell deadlifts (2 x 5kg)

20 stair calf raises

40 elevated leg crunches

40 lying leg raises

……………

BREAKFAST:

wholemeal toast

low fat spread

LUNCH:

chicken breast (no skin)

broccoli

cauliflower

baked sweet potato

DINNER:

banana sandwich (with wholemeal bread and no butter)

SNACKS:

small chocolate cupcake

protein shake

mixed nuts (unsalted, nothing added, just nuts lol)

very small hollow chocolate egg

..sue xx

CARDIO:

45 mins cycling

lots of running around for a ten hour shift at work

STRENGTH:

40 dumbbell bench press (2 x 5kg)

40 flat bed flyes (2 x 3kg)

30 side lateral raises (2 x 3kg)

20 seated dumbbell press (2 x 5kg)

30 resistance band pull downs

30 flat bed tricep extensions (2 x 5kg)

………………………….

BREAKFAST:

banana

LUNCH:

2 eggs

diabetic (low sugar) rhubarb crumble

DINNER:

baked sweet potato

salmon

green beans

SNACKS:

2 biscuits

grapes

protein shake

small chocolate cup cake

quite a bit of sweetness today, but ive really struggled with my energy and blood glucose after having only about three hours sleep, and a ten hour shift after a twelve hour one, and getting up REALLY early.  and yes, i know sugar doesnt give you real energy, ive just been on another planet a lot of today.

..sue xx