A few weeks ago I got off schedule so today I did a combo of chest and back exercises at my house with someone I am training. The workout went well considering today is the first day of TOM. Later today I plan to hit the treadmill or the big hill in my neighborhood for some sprinting. If I just do the treamill, I’m only walking a steady state and will shoot for an hour of cardio. If I do the hill it will be a 30 minute workout.
Chest and Back Workout: warm-up with 10 passes of climbing my stairs – last two take two steps at a time
Superset One: 3 sets
Single DB Pullovers
DB Deadlifts (Conventional)
Walkout Pushups (I did them without knees today for the first time!!!)
Superset Two: 3 sets
Bench press
Flies
Assisted Back Pullups
Superset Three: 3 sets
Resistance Band Pulls for Rear Delts
Bentover Rows
Back Extensions on stability ball weighted
Superset Four: 3 sets
Incline Press
Incline Pushup
One Arm Rows
Daily Food Journal:
B – Egg Whites and 1 pc of WW toast
S – Oatmeal with 1 tbsp Pbutter and blueberries
L – Protein Bowl (Blast!) and sugar snap peas
S – Cantaloupe and handful of almonds raw
D – Chicken Wrap with sweet potato
S – Protein Smoothie – one from the links
Again, today is TOM so I hope to get that walk in to ease my cramps. Water and cardio will help. 
which smoothie did you try? do you recommend any of them? Curious
Comment by Angie — February 27, 2007 @ 12:03 pm
I did the strawberry banana dream and it was good. I even just used water.
I need to get some chocolate protein powder and some strawberry so that I can get more adventurous.
Comment by phitnphat — February 27, 2007 @ 12:21 pm
Where are the smoothie links? I have some strawberry protein powder in the pantry I’d love to start using.
THANKS!
Comment by Staci — February 27, 2007 @ 3:56 pm
http://phitnphat.wordpress.com/links-to-articles/
Check recipes and links two and three! I might have to go the store myself tonight!
Comment by phitnphat — February 27, 2007 @ 4:07 pm