My Lady Makes Great Dinners

6 oz. Tilapia
10 Stalks Asparagus
1 sliced Campari Tomato
Shiner Octoberfest

Delicious!
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Today's Breakfast

1.25 cups egg whites
2 slices of high fiber wheat toast with approximately 1.5 tablespoons of peanut butter
1 medium gala apple
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Today's preworkout, workout, and recovery

Power smoothie 45 minutes before workout.

At the gym:

10 minutes on the recumbent bike
(3 minutes low resistance, 3 minutes medium resistance, 3 minutes high resistance, 1 minute medium resistance)

Contractions:
5 Bar muscle-ups
10 pull-ups
5 type writer pull-ups
20 leg lifts
3 muscle-ups
6 pull-ups
3 type-writer pull-ups
12 leg lifts

Extensions: for time (I took 1:32)
15 dips
15 squats
10 dips
10 squats
5 dips
5 squats

Bodyweight:
3 bowers (90 degree push-ups)

100 push-ups and leg workout: for time (it took me 5:42)
20 high knees (count every other step)
30 push-ups elbows in
20 mary poppins jumps
30 push-ups elbows out
20 mountain climber jumps
25 pseudo planche push-ups
20 squat jumps
15 dive bomber push-ups
20 high knees (count every other step)

Power smoothie after workout

Icebath:
5 minutes legs in
5 minutes torso in
5 minutes hot shower
4 minutes legs in
4 minutes torso in
Full hot shower
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