Day 21 - 9/30/07

Lunch - 11:00 am
Tuna fish sandwich on wheat bread
Banana
Quaker Oats choc. chip granola bar
Skim milk

20 oz. Mtn. Dew

Exercise:

Treadmill running
4.0 miles, 2.0 incline - 60 mins.

Dinner - 7:00 pm
Campbell chicken noodle soup
Ham sandwich on wheat bread (190 cals.)
Skim milk

Biking - 4 miles

3 Flying Dog Pale Ales

Biking - 4 miles

Late snack - 11:00 am
Ham sandwich on wheat bread (190 cals.)
Applesauce
Skim milk

Exercise - 2:00 am

Stairmaster Level 6 - 20 mins.

Full Body Workout - 52 mins.

3 sets of each:

Bench Press: 95 lbs. - 15 reps, 95 lbs. - 15 reps, 100 lbs. - 13 reps
Ball Crunch: 8 lbs. - 15 reps (3)
Alt. DB Lunge: 20 lbs. - 15 reps (3)
Rev. Wide-grip Pulldown: 120 lbs. - 15 reps, 120 lbs. - 15 reps, 120 lbs. - 13 reps
Upright BB Rows: 60 lbs. - 15 reps, 60 lbs. - 12 reps, 60 lbs. - 15 reps
DB Calf Raises: 60 lbs. - 15 reps, 60 lbs. - 15 reps, 65 lbs. - 15 reps
Alt. Incline DB Curls: 20 lbs. - 13 reps, 20 lbs. - 15 reps, 20 lbs. - 12 reps
Bench Dips: 12.5 lbs. - 15 reps, 12.5 lbs - 15 reps, 15 lbs. - 15 reps
Side Crunches: 25 lbs. - 15 reps (3)

Big making up day for Thursday and Friday, with some biking thrown in. Whew! I need to keep getting my workouts done on their respective days, so they don't pile up on me at the end of the week. I am definitely increasing the weight, so my strength is going up!