8/1/2009 Day 16
6:30AM woke up go to the ship’s gym with Dr. Larry Herman.
Here was our workout
Life Fitness equipment
Leg press 90 lbs 10 reps, 90 lbs 10 reps for hte calves, 170 lbs 10 reps, 170 lbs 10 reps for the calves
Leg extension 70 lbs 10 reps 2 times
Seated leg curl 50 lbs 10 reps
Lateral shoulder raises 50 lbs 10 reps 2 times
Abdominal 90 lbs 10 reps 2 times
7:15AM 20 minute stretch class
8AM 32 laps in one of the ship’s pools. (It’s a short pool)
8:45AM 3 oz of Zrii, chocolate Zrii and 8 oz water
12:00PM fish, bean salad, salad with lettuce, tomato, yellow peppers, and garbanzo beans, white bean soup (1 cup), 1 apple and 8 oz water
2:15PM Ab blast with John Gonzalez as well as Bumbell chest press 30 lbs 15 reps then 10 reps
Push ups regular 2 sets of 10
Side to side push ups
Push up blast
5 lb dumbbells for shoulders out, up and spin
5 lb dumbbells sholders 8 forward and 8 to the side
2:40PM swim 30 laps
3PM fruit (pinapple, watermelon and strawberry)
6:15PM vegetables, chicken breast, potato, 1 cup of chicken cream soup and 8 oz water
9:15PM 3 oz Zrii