Week 6 Menu and Workout

This week is hectic for me, with a couple of late classes after work. I requested the trainer make my workouts something I can do from home since I'll probably lose motivation to want to go out. She was also nice enough to make my dinner meal easy, just nuke and go... Anyway here is this week's menu and fitness plan.

Menu
Breakfast
1 Eggo Nutrigrain Waffle
1 tbsp. Sugar Free Pancake Syrup
1 small apple
3 egg whites

1st snack
1 light string cheese
1 oz pretzels (Whole Wheat)
1 peach

Lunch - taco
1 Small whole wheat tortilla
2 tbsp salsa
1 cup lettuce
1/2 tomato
2 oz chicken breast
.25 cup black beans
4 strawberries

2nd snack
1/2 cup cucumber slices
3 large baby carrots
2 oz deli turkey
4 Town House Pita Crackers
2 tbsp hummus

Dinner
1 Morningstar Chipotle Black Bean Burger
1 cup cooked broccoli

Late Snack
1 Whole egg


Workout: 5 days of cardio/4 days of strength training. For strength training days, cardio is after workouts. Rest day should be after the extra cardio day.

 Elliptical Trainer, Moderate Speed - 20 minutes

Strength Training

3 Sets / 8-12 reps. Focus on pushing more weight and last set should fail. Speed 3/1.5 /  Rest 35-45 seconds unless noted otherwise

Day 1:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise

Day 2:
Stiff Leg Deadlift with Dumbbells
Straight Arm Cable Lat Pulldown
Alternating Dumbbell Curls
Ball Hip Up with Leg Curl
Step Ups
Bent over 2 arm dumbbell row
Standing Cable curls
Ab crunch
Walking Lunges

Day 3:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise

Day 4:
Wall Squat Hold - 60 seconds
Dumbbell Chest Press
Dumbbell Shoulder Press
Dips on bench
Stationary Lunges
Dumbbell Chest Flyes
Dumbbell Shoulder Lateral Raise
Dumbbell Skull Crusher
Standing Dumbbell Calf Raise