Today was awesome! I lifted hard, and I ran for the first time in weeks since my knee injury! I could not help myself today. I felt as if I was going to burst if I did not run, I miss it so much. I only ran for 11 mins with a high speed of 5.5 mph, so I kept it slow and steady but I was so excited to be running and best of all – without pain! Hopefully tomorrow I can do this again and slowly increase my time as long as the swelling keeps down and I am pain free.
Daily goals –
Drink 20 oz of water before breakfast – done
Complete workout – done
Stay within caloric range for the day – done
Knee exercises/ stretches – done
Ice knee at least 4 times a day – done
Take all supplements and vitamins – done
Upper body ST with walking intervals – Warm up 10 mins – Cathe Drill max –
Chest/Back supersets –
Superset 1 – DB Flys/WideGrip Pulldowns –
DB flys – 3 sets of 10 reps with 19.8 lb. DBs
Wide grip Pulldowns with 40lb P90X bands – 3 sets of 10 reps
Superset 2 – Decline push-ups/Straight arm pulldowns –
Decline push-ups – 3 sets of 10 reps
Straight arm pulldowns with 40lb. P90X band – 3 sets of 10 reps
Superset 3 – DB Press/ One arm rows –
DB Press – 3 sets of 12 reps with 31lb DBs
One arm rows – 3 sets of 12 reps with 31lb DBs
Superset 4 – Wide-fly push-ups/BB bent over rows –
Wide fly push-ups – 3 sets of 10 reps
BB bent over rows – 3 sets of 10 reps with 78 lb BB
Shoulders/Rear delt supersets –
Superset 1 – Military Press/ Rear flys on balance ball –
Military Press – 3 sets of 10 reps with 19.8 lb DBs
Rear flys on balance ball – 3 sets of 12 reps with 6.6 lb DBs
Superset 2 – Front and Side raise combo/ Bent over flys –
Front and Side raise combo – 3 sets of 16 reps –
Set 1 – 16 reps with 11 lb DBs
Set 2 – 16 reps with 6.6 lb DBs
Set 3 – 16 reps with 6.6 lb DBs
Bent over flys – 3 sets of 8 reps
Set 1 – 8 reps with 11 lb DBs
Set 2 – 8 reps with 6.6 lb DBs
Set 3 – 8 reps with 6.6 lb DBs
Superset 3 – Scapular retractions/Upright rows –
Scapular retractions – 3 sets of 10 reps with 40lb P90X bands.
Upright rows – 3 sets of 8 reps with a pair of 19.8 lb DBs
Bicep/Triceps superset –
Superset 1 – BB curls/Two arm tricep pulldowns –
BB curls – 3 sets total with 56 lb BB
Set 1 and 2 – 8 reps and Set 3 – 6 reps
Two arm tricep pulldowns – 3 sets of 15 reps with 40lb P90X bands
Superset 2 – Static curls/Balance ball dips –
Static curls – 3 sets of 10 reps for each arm with 19.8 lb DBs
Balance ball dips – hands on the ball – 3 sets of 10 reps
Superset 3 – Bicep curls/ Two arm laying tricep extensions –
Alternating Bicep curls – 3 sets total –
Set 1 – 8 reps for each arm with 31 lb DBs
Set 2 – 8 reps for each arm with 25.5 lb DBs
Set 3 – 10 reps with each arm with 19.8 lb DBs
Two arm laying down tricep extensions – 3 sets of 10 reps with a pair of 19.8 lb DBs
Post ST walk on tread for 15 mins high speed 4.5 mph and 11 min run high speed 5.5 mph – 26 mins total
Total time – 99.19 mins
Calories burned – 1,060
AHR – 153/80% MHR – 192/100%
Daily Intake –
Calories consumed – 1,844
Fat – 16%
Protein – 39%
Carbs – 45%
Meal 1 – 1/2 cup of oatbran/oatmeal cooked with 1/4 cup of milk, 1/2 scoop of protein powder and 3 egg whites. 20 oz of water with white tea.
Meal 2 – 3.5 oz of grilled chicken breast with bell peppers and onions over lettuce and picante sauce and fat free sour cream. 20 oz of water with 4 bags of green tea.
Meal 3 – 1.5 cups of milk, 1.5 scoops of protein powder and 1/2 cup of frozen strawberries. 20 oz of water.
Meal 4 – 1/2 cup of muesli, 1 tbsp. of protein powder, 1/2 cup of yogurt, 2 tbsp of ground flaxseeds and 1/2 apple. 20 oz of water.
Meal 5 – 1 small sweet potato, 3.5 oz of grilled tilapia. 1/2 apple with 2 tsp. of almond butter. 40 oz of water.
Meal 6 -3.5 oz of chicken breast with bell peppers and onions over lettuce and fat free sour cream and picante sauce. 2 cups of decaf red ginger tea with lemon. 20 oz of water.
Meal 7 – Late night snack of popcorn – 3 cups and 40 oz of water.