Workouts and Meals for Week of 9-24-12

Back at the blog--going to try to be more consistent by posting just once a week (bit off more than I could chew previously.  Will combine my planned workouts with the meal plan.  Where I am using meals with recipes from websites I follow, I will include a link to that specific recipe.  I am also working on compiling video references of each of the exercises listed in the warm ups and workouts.  I will be doing a post that can be referenced with videos of all the workouts.

One thing to note about the workouts below--I'm still recovering from a shoulder injury I suffered in June when I went down hard on my road bike.  I broke my humerus right at the shoulder joint and, though I just "graduated" from physical therapy, won't be able to do any upper body exercises for another 6 weeks or so.

In addition to my morning workouts, also walked the dogs twice daily for 20 minutes each, and completed a 27-mile road cycling ride around Lake Elsinore with Michelle today.  Great ride, though temp was into the 90's for the last 12 miles or so.

Workouts

Monday, 9/24

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 30 Russian Swings
• 30 second plank

Wednesday, 9/26

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (5 rounds):

• 15 ball slams
• 15 box jumps

Friday, 9/28

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds)

• 30 Russian Swings
• 20 air squats
• 20 split lunges

Meals

Monday, 9/24

Sirlion burgers with fried egg on bed of lettuce and tomatoes

Tuesday, 9/25

Spicy meatballs with salad

Wednesday, 9/26

Dinner out for Niall's 22nd birthday!

Thursday, 9/27

Hot dogs and hot links for Eoin's 5th birthday!

Friday, 9/28

Grilled pork chops with steamed green beans and salad

Saturday, 9/29

Dinner out with grandma and grampy to celebrate birthdays!

Sunday, 9/30

Slow-cooked barbecued hot wings with rapini and salad