Today I changed my routine up by adding cardio intervals to my ST routine and lifting lighter weights with higher reps. I have not done cardio intervals with my ST in some time. I was not able to make my intervals as intense as they once were because of my knee but I did increase my speed today up to 6.5 mph. Hopefully with patience and more time I will be back to where I used to be.
Daily goals –
Complete scheduled workout – done.
Drink 20 oz of water before breakfast – done
Stay within my daily caloric range – done
Knee exercises/stretches – done
Drink at least 128 oz of water – done
Take all supplements and vitamins – done
Drink 4 – 5 bags of green/white tea a day – done.
Circuit Training consisting of 5 circuits with Cardio Intervals
Total time – 95 mins
Calories burned – 1,086
AHR -159/83% MHR – 186/97%
Circuit 1 –
Squats with leg raise – 20 reps
Jumping jacks – 20 reps
Boxing hook- 50 reps
Jumping jacks – 20 reps
Squats with leg raise – 20 reps
Spiderman push-ups – 16 reps
BB bent over rows with 56 lb BB – 15 reps
Incline reverse flys with 6.6 lb DBs – 15 reps
Treadmill – 5 min intervals –
1 min – walk warm up 4.0 mph
1min – 5.0 mph
1 min – 5.5 mph
1 min – 5.8 mph
1 min – 5.0 mph
Circuit 2 –
Shoulder press with 19.8 lb DBs – 12 reps
Walking staggered hands push-ups – 10 reps
Two arm bicep curls with 19.8 lb DBs – 15 reps
Reverse flys with resistance bands – 15 reps
Two arm front raise with 11lb DBs – 15 reps
Two arm side raise with 11lb DBs – 15 reps
Elliptical – 2 mins
Circuit 3 –
Cross body punch with 11lb DBs – 60 secs nonstop
One arm horizontal body chop with resistance bands – 15 reps for each side
Wood choppers holding one 17.6 lb DB – 15 reps
Cross body curls with 19.8 lb DBs – 20 reps for each arm
Shoulder press with 19.8 lb DBs – 10 reps
BB bent over rows with 56 lb BB -15 reps
Incline reverse flys with 6.6 lb DBs – 12 reps
Incline BB press with 56 lb BB- 12 reps
Hammer curls with 19.8 lb DBs – 20 reps for each arm
Low pluse lunge – 40 reps for each leg
Elliptical – 2 mins
Circuit 4 –
Laying down tricep extensions with a pair of 19.8 lb DBs – 15 reps
Wide grip lat pulldowns with resistance band -20 reps
BB bent over rows with 56 lb BB – 15 reps
Functional rotations with double front raise with 11 lb DBs – 32 reps
Treadmill – 5 min intervals –
1 min – walk warm up 4.0 mph
1min – 5.0 mph
1 min – 5.5 mph
1 min – 5.8 mph
1 min – 5.0 mph
Circuit 5 –
Wood choppers holding one 17.6 lb DB – 15 reps
Spiderman push-ups – 10 reps
Walking staggered hand push-ups – 10 reps
Two arm overhead extensions with resistance bands – 15 reps
Straight arm pulldowns with resistance bands – 20 reps
Standard 21’s with a pair of 19.8 lb DBs – 21 reps
Two arm front raise with 11lb DBs – 10 reps
Two arm side raise with 11lb DBs – 10 reps
Cross body punch with 6.6 lb DBs – 60 secs nonstop
Low pulse lunges – 40 reps for each leg
Double hammer curl/shoulder press/lateral raise/upright row combo with 11lb DBs – 15 reps
Treadmill intervals – 20 mins
5 min warm up walk – 3.5 mph – 4.6 mph
5 mins – 5.0 mph
5 mins – 5.5 – 6.5 mph
5 mins cool down – 4.0 – 3.5 mph
Daily Intake –
Calories consumed – 1,718
Protein – 30%
Fat – 19%
Carbs – 51%
Meal 1 – 20 oz of water. 1/2 cup of oats cooked with 1/2 scoop of protein powder and 1 tbsp of ground flaxseeds and 1/2 cup of frozen strawberries. 5 green tea bags with water.
Meal 2 – 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple and 1/2 scoop of protein powder. 40 oz of water.
Meal 3 – 5 oz of grilled chicken breast, bell peppers and onions over raw bok choy with fat free sour cream and picante sauce. 20 oz of water.
Meal 4 – 2 chicken drumsticks, no/little skin with homemade red pepper masala. 20 oz of water.
Meal 5 – 3 cups of popcorn and 1 square of Lindt dark 75% chocolate with black tea and milk.
Meal 6 – 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple and 1/2 scoop of protein powder. 40 oz of water.