Today was another great day. My workout was sluggish at first, during my warm up walk, my knee started to bother me again. I think I have to face the fact that I am going to have to visit the doctor and see what is the problem. So my cardio today was mostly walking with a short slow jog mixed in. The intensity of my weight lifting more than made up for my lack of running today. I lifted all low weights today with very high reps, much like I did on Friday, moving quickly from one set to another.
Back, Biceps and Core work with 30 mins of Cardio intervals –
Warm up – 20 mins on treadmill – 6 min at 4.0 mph warm up walk, then 4 min at 4.3 mph and 5% incline, then 10 min slow jog at 5.0 mph
Push ups combo – all military reps – total 100
Standard – 30 reps
Low bench incline – 30 reps
Feet on balance ball – 20 reps
T plank push – 10 reps
Standard push with one arm DB row – 10 reps with 11 lb DBs
DB flys on balance ball – 50 reps with 11 lb DBs
DB Chest press – 50 reps with 17 lb DBs
Two arm bicep curls – 100 reps with 11 lb DBs
Two arm hammer curls – 100 reps with 11 lb DBs
Treadmill interval – 10 mins – 6 min walk at 4.0 mph, then 4 mins at 4.3 mph at 5% incline
Lat pulldowns alternating wide/close grip – 100 reps with P90X 40 lb resistance band
Rear delt flys on balance ball – 50 reps with 6.6 lb DBs
Bent-over one arm rows – 50 reps on each arm with 25lb DBs
Diagonal cross body chops with resistance band – 50 reps on each side
Core work – crunch combo – mid, upper and oblique – 200 reps total
Totals for the day –
Time – 70.24 mins
Calories burned – 740
AHR – 152/79% MHR – 199/104%
Push ups – 100
Crunches – 200
Daily Intake –
Meal 1 – 1 egg, 3 egg whites scrambles with mushrooms. Protein pancake – 1/2 cup of oat mixture, 3 egg whites topped with 1 tbsp of honey. 3 cups of black tea.
Meal 2 – 1 scoop of protein powder mixed with 1 cup of water. 3.5 oz of chicken breast grilled.
Meal 3 – 1/2 cup of oat mixture cooked with 1/2 apple and 1/2 scoop of protein powder. 32 oz of water
Meal 4 – Off for dinner with friends……will report back!!