Tony’s 12 Week Challenge Day 3

June 3, 2013

Meal 1

1/2 cup oatmeal, 2 scoops protein powder, 1 cup strawberries

Meal 2

Quest Bar

Workout 1

Circuit 1 (30 seconds work, 30 seconds rest 3 rounds)

KB Goblet Squat

Reverse Grip Lat Pulldown

Incline DB Press

Hanging Knee Raise

Circuit 2 (30 seconds work, 30 seconds rest 3 rounds)


Standing DB Military Press

EZ Bar Curl

Crunch on Stability Ball


Meal 3

Bob’s Gym Builder Smoothie

Workout 2

Circuit 1     3 rounds

Jumping Jacks  30

Seated Row  10

Lunges 10

Pushups 10

Circuit 2  3 rounds

DB Hammer Curl  10

DB Overhead Extension 10

Plank 45 seconds

Meal 4

Grilled Salmon, brown rice, corn, green beans

Meal 5

1 scoop protein powder, 1 cup strawberries




  1. You don’t actually eat very much “food” I am noticing…

    B- egg white omelette with feta and salsa
    L- turkey, lettuce, tomato, cheddar cheese on wheat wrap with lite mayo.
    S- nutrigrain bar
    D- chicken breast, rice, carrots, Chardonnay

    I think a had like 5 goldfish crackers too at the grocery whilegiving them to Drew trying to keep him from screaming…

  2. Dennis Gunther says:

    I’m a little behind in posting, so I’m going to do Monday/Tuesday at this time.

    Post-workout-builder protein shake
    Lunch-Lean roast beef sandwich and Greek yogurt
    Supper-Subway chicken sandwich

    Breakfast-Greek yogurt and bananas
    Snack-Protien bar
    Lunch-Lean roast beef sandwich
    Supper-Grilled lemon chicken and grilled veggies

  3. Well, still no post from tony for Tuesdays diary… I will post day 4 (Tuesday) in here too…

    45 min total body training class

    B- egg white omelette with feta
    S- nature valley oats and honey bar
    L- herb and garlic tuna, 4 triscuitts, green beans
    S- 1oz chicken & 1/2 cup cottage cheese
    D- Parmesan crusted chicken breast, steamed carrots

  4. Sorry Dawn, it is up now.
    Keep up the great work!

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