Daily Log 10/9/09

October 9, 2009 § Leave a comment

Last day of New Rules of Lifting for Women phase 4 and I am happy to move on to something different next week.

Here’s my day:


a.m. – workout

1.  syntrax nectar protein drink, brown rice cake, green drink, organic coffee w/organic milk

2.  1 cup plain kefir w/scoop Miracle Reds, cashews

3.  2 bean chipotle chili over 1/4 c white rice

4.  organic coffee w/organic whole milk

5.  salmon burger, steamed broccoli, 1/2 c white rice, a few pieces of chocolate

6.  plain greek yogurt, raw walnuts, blueberries, squeeze of honey, nut and seed crunch bar


Workout – New Rules of Lifting for Women, Phase 4, workout B


wide grip deadlift from box – 95, 105

alternating – bulgarian split squat 30, 40 and reverse grip lat pulldown 80, 80

alternating – reverse lunge from box with forward reach 15, 15 and db prone cuban snatch 8, 10

superset – swiss ball crunch, incline reverse crunch, lateral flexion, and prone cobra (2 minute hold)

Forgot to set the timer but this was about 35 minutes.


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