Thursday's Eval & Friday's Plan

Thursday was fantastic! I even got home from work and made Crunch A Munch and my Cranberry Orange Cereal Bars. Yummmmmmmm! I ate almost everything according to plan but I had tilapia with Meal 6 and I had macadamia oil instead of NuttZo at Meal 7. I had some down time last night and caught up with an old friend. It was great! I feel ready for my weekend. I'm prepared with my Crunch A Munch and Cereal Bars! Oh yes! It's going to be a great weekend. And I have a refuel tomorrow night should I decide to use that! YES!! All this sticking-to-it really pays off in refuel rewards!!!!!!!!!!

MEALS:
1) 1/2 scoop protein, 1/4 cup oats
2) 1/2 scoop protein, 1 cup brown rice crispy cereal, 1 oz almonds, 1/4 cup cranberries
3) 3 egg whites, 1/2 chicken spicy jalapeno sausage, 1/4 cup oatmeal, 1/4 avocado, salsa
4) 3 egg whites, 1/2 chicken spicy jalapeno sausage, 1/4 cup oatmeal, salsa
5) REFUEL MEAL!!!! WAHOOOOOOOOOOOO!!!!!!! I think it's going to be Pho!!! Yummy!
6) 1/2 cup yogurt, 1 Erin's Cranberry Orange Cereal Bar
7) Crunch a Munch salad, 5 oz tilapia, dessert of 1-2 T NuttZoPop (LOL! Just made that up...it is a spoon full of NuttZo that you would eat much like a lollipop!)

WEIGHTS:
Shoulders, tris, core
Drop sets:
DB Shoulder Press 8 reps, 25/20/15/10 then 15 pulses w/ 5#
Single Side Lat Raise 8 reps, 20/15/10
Front Delt Raise with Rope 8 reps, 35/30/25
DB Rear Delt Raise, 8 reps, 15/12/10
Machine Shoulder Press 5 reps, 60/50/40/30/20 then 15 pulses w/ 10#
Triceps pressdowns with rope 8 reps, 27.5/22.5/17.5
DB Skullcrushers 3x12, 15#
Crunches on the ball 3x15
Hyperextensions on the ball 3x15

CARDIO:
20 minutes HIIT post-training on stepmill (speed training workout low-level 10, high-level 14)

All right, last weekday so let's make it count! How did your week go? Did you knock it out? I really did! I'm BURSTING with pride! LOL!

“A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.” ~Elbert Hubbard