Rachel Mac Workout Week 2 Back and Bicep

Week 2, its a Killer!

Great news, I got my new client and love her and my x client that referred her to me! Plus she is wanting 2 days a week which = swimsuit mission POSSIBLE!

This puts me at 3 workouts a day on 2 days out of the week, so whats a girl to do but put a challenge out to my dear freind MARINEMAMA to join me! (feel the love woman)

Meals yesterday, clean but short. Due to dinner only haveing a Quest bar but I also made it to the studio to hang the Roller workshop flyers up. Things are moving in the right direction!

What you focus on = you achieve more of

Meals yesterday:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3
Breakfast TOTALS: 332 57 11 8
Lunch

Oscar Mayer Turkey Breast, 6 slice 75 1 1 15
Bread, wheat (including toast), 2 slice 130 24 2 5
*Kraft Mayo with Olive Oil (reduced fat mayonnaise), 1 tbsp 45 2 4 0
Lunch TOTALS: 250 27 8 20
Dinner

Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Dinner TOTALS: 220 20 11 20
Snack

Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22
Snack 1

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Almonds, dry roasted, 1 oz (22 whole kernels) 169 5 15 6
Snack 1 TOTALS: 278 33 16 7
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,572 184 63 101


Workout - Rachel Mac Back and Bicep
Time of workout = 25 min + 5 min warm up
Cals burned = 75 + 112 = 187

Rachel Mac 4 Day workout (Week 2)

Warm up:
Zumba
Arm circles arm chest openers
Overhead arms
Jacks and T Jacks

Back:
Lat pull downs (with band) - 15lb db 2x15
Rows seated - 15lb db 2x15
Bent over rows - 15lb 1x15 set 2 25lb 1x15

Back extentions - on the ball 2x15
Super mans - 2x30 sec

Biceps:
Alternating bicep curl - 15lb 2x15
Bar bell curl (used my body bars) - 15lb 2x20
Hammer curl - 15lb 2x15

Lunch workout
30 min walk inclines

Client workout 25 min Full Body Blitz :
Warm up:
3 min step ups
1 min push ups
1 min crunches
Ball hip circles with arm circles
Non weighted bicep curls

Ball body bar crunch combo w/bench press - 20 9lb bb
Ball bicep/shoulder press combo w/hand turn
Ball hammer curls
Dead lifts straight leg w/kettlebell 2 x 20
Kettlebell swings forward - 1 min x 2
Kettlebell swings alt hands - 1 min
Kettlebell under leg lunges R and L - 2 x 15
Kettlebell halos 2x15
Chest flys
Tricep dips off bench
Squat dips touching bench edge

Cool down:
Back rounds
Shoulder/tricep stretch
Laying glute/ham stretch
Forward bend
TRX leaning body stretch

MISSION = BIKINI