Well today’s workout was short and sweet to say the least but I am SO glad that I pushed myself to get out there and get the job done! I felt good today but as I started lifting I felt as if I had an elephant sitting on me. I was so weighted down and really had to work for reach rep. My energy and strength were not as strong as usual, but I pushed through and really focused on making the most of each move.
My cardio was super light today but my knee did well. I am icing it as we speak so hopefully the swelling will be minimal tonight. All in all it was a good day, I ate really well so I guess you could say it was a success. I have said it before but I feel so strongly that small efforts really do add up in the end to GREAT triumphs!!
Full body circuit 3 sets with elliptical and treadmill intervals –
Warm up Cathe drill max cardio along with elliptical and treadmill intervals at 5% and 10%.
Squats – 25 reps
Alternating bicep curls – 20 reps with 25 lb DBs
Standing Arnold presses – 12 reps with 17 lb DBs
Standard military push up – 15 reps
Standard military close grip push up – 15 reps
Chest fly with P90X resistance band – 20 reps
Lat pull downs with P90X resistance band – 20 reps
Tricep pulldowns with P90X resistance band – 20 reps
Repeat this circuit 3 times, then back to treadmill for 10% and 15% incline intervals and cool down.
Time – 40 mins
Calories burned – 364
AHR – 141/73% MHR – 178/93%
Push ups – 90 reps
Daily Intake – 10/28
Calories Consumed – 1,672
Protein – 30%
Fat – 20%
Carbs – 50%
Meal 1 – 1 cup of oats cooked with 1/2 scoop of protein powder topped with 1/2 cup of low fat yogurt and 15 almonds. 2 cups of Chi tea.
Meal 2 – 1 cup of shredded cabbage sauteed with 1/2 cup of mushrooms and 3.5 oz of shredded chicken breast.
Meal 3 – 1 slice of whole wheat bread with 1 tsp of mayo, 1 tomato and .07 oz of chicken breast. 1 1/2 cups of milk with 1/2 cup of strawberries and 1 scoop of protein powder.
Meal 4 – 1/2 cup of oats. 1/2 apple and 1 tbsp of ground flaxseeds and 1/2 cup of low fat yogurt.