I shorted my am cardio today by trying my best to not get out of bed and wasting 20 minutes. Then when I went to Gold’s my ear buds that have been slowly dying crapped out right when I was about to exit the locker room and start so I wasted another 20 minutes going home to get the weird cheap pair that look like M&Ms (no joke) that I bought for backup awhile back. However, I just recouped my losses by doing 60 min late night cardio. That brings the daily training tally to just under 3 hours. I’m happy, enough said ;)
I did get squats up to 170 lbs and I promise that will be the last squat rack pic (at least until I crest 200 lbs) The other pic was my calorie splurge dinner. It was affordable though I still have a big net cal loss today. I did ease up on myself and eat some carbs today: corn tortillas, Luna Bar, brown rice, Lean Cuisine with pasta in it. It was relaxing, but I won’t be making a habit of it.
Day 42
Friday, February 18, 2011
6:35 am Cardio 30 min Elliptical
(I was being a bum about getting out of bed and consequently shorted myself 20 min)
Interval routine
367 cals burned
Mini Abs Circuit
Round 1:
Alternating Toe Touches x 20
Shoulder Crunches x 20 each side
Side to Sides 10 lb Medicine Ball x 60
Round 2:
Exact repeat of round 1
7:20 am Protein Shake
1 scoop milk chocolate MyoFusion with water and ice in my bullet
8:00 am
½ cup oatmeal with 1/3 cup blueberries, cinnamon, and a sprinkle of brown sugar
Coffee
11:45 am Lunch
8 oz. chicken breast 10 asparagus spears
1/3 cup yam
1 soooo yummy sourdough dinner roll (yeah yeah naughty naughty)
Training Legs @ Gold’s 1:20 – 2:40 pm
1)Squat Pyramid (of course;)
1. 95 lbs x 12 reps
2. 115 lbs x 10 reps
3. 125 lbs x 10 reps
4. 135 lbs x 8 reps
5. 155 lbs x 8 reps
6. 170 lbs x 8 reps
7. 135 lbs x 8 reps
8. 115 lbs x 12 reps
2)Smith Machine Lunges
1. 65 lbs x 10 reps each leg
2. 85 lbs x 10 reps each leg
3. 95 lbs x 10 reps each leg
4. 95 lbs x 8 reps each leg
5. 75 lbs x 10 reps each leg
3)Prone Leg Curls
1. 30 lbs x 10 reps each leg (singles), 50 lbs x 8 reps both legs
2. 30 lbs x 8 reps each leg (singles), 50 lbs x 8 reps both legs
3. 40 lbs x 6 reps each leg (singles), 60 lbs x 6 reps both legs
4)Leg Extensions
1. 40 lbs x 10 reps each leg (singles), 60 lbs x 10 reps both legs
2. 30 lbs x 10 reps each leg (singles), 50 lbs x 10 reps both legs
3. 40 lbs x 8 reps each leg (singles), 60 lbs x 8 reps both legs
5)Decline Bench Dumbbell Push Crunches
1. 10 lbs x 15 reps, 5 – 5 sec holds, 5 more reps
2. 10 lbs x 20 reps
3. 10 lbs x 15 reps, 5 – 5 sec holds, 5 more reps
Superset with
6)Side Plank Dips
1. 10 dips each side
2. 10 dips each side
3. 10 dips each side
7)Quickie Cardio 15 min
StairMaster
“Fat Burner” Routine level 10
1.51 miles, 72 floors
146 cals burned
3:00 pm Snack on the go
Lemon Zest Luna Bar
4:30 pm Hungry and off to the grocery store = better eat something first
Lean Cuisine four cheese cannelloni (240 cals)
Hot tea
6:45 pm Dinner
Broiled Carne Asada served on corn tortillas with sliced avocado, Pico de Gallo salsa, NF plain Greek yogurt (instead of sour cream), ½ cup rice, orange and yellow carrots (yummy! Cal splurge, but my “budget” could afford it today and I kept it clean)
Hot tea
9:40 pm Cardio (yeah, 3rd time, training was too brief today and it will keep me awake while I read my Marketing book)
Elliptical
60 min
Interval program x 2
763 cals burned
Quick stretch
11:10 pm Refuel and off to bed
Cashew Cookie Larabar
8 oz. NF milk
Daily Cal Tally
2,090 Ingested
(1,448) BMR
(1,529) Training (just a few minutes shy of 3 hours worth =)
(887) Net Loss
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