Hi Biskit - At least for me, the heavier weights and less reps are not so bad when you are doing them. Its just the next day! Thanks for reading my log.
Julie - Thanks for stopping by. I'm so excited about the challenge and appreciate your time to organize it.
Okay, here's my workout from last night:
Strength III 4A
Squats:
Warm up sets: 45/5 95/4 135/3
Work sets: 195/3 210/2 220/1 210/3 220/2
230/1
Quarter squats: 265/2 275/2 285/2
More squats: 185/6 160/12
Seated good morning: 75/8 85/8
Swiss ball crunch w/med. ball throw: I think the ball is 12 lbs
4 / 4 / 4 / 10 The workout calls for four sets of four, but its so fun to whale that ball against the wall that I finished with a few extra reps.
Intervals on treadmill:
3 min @ 5.2
1:10 @ 6.8
1:50 @ 5.4
1:10 @ 6.8
1:50 @ 5.4
1:10 @ 6.9
1:50 @ 5.4
1:10 @ 7.0
1:50 @ 5.2
Total time:15 minutes
I felt pretty good on these squats, but I wish I had a training partner to help me make sure I'm getting low enough. On the lighter weights I do these outside the cage so I can see myself in the mirror, but I want to stay in the cage on the heavier sets.
On the plus side, this is the first year I've belonged to this Y and they don't seem to get all the New Year's Resolution people like all the other gyms I've belonged to. Yeah!!!
Food:
Breakfast: 1/2 cups oats, 1 tsp br sugar, 1 lg pear
Morning nibbles: 6 oz yogurt, lg grapefruit, baby carrots
Lunch: homemade ham & bean soup, tuna sandwich, 1 oz bbq chips
Afternoon: 1/2 cup cottage cheese & frozen strawberries
Dinner: 6" subway steak & cheese
PW Shake: 1 cup milk, 1 scoop chocolate bev int prot powder, 1 frozen banana
Before bed: picked at ice cream cake
Calories: 2318
Fat: 64 g 26%
Carb: 288 g 46%
Protein: 158g 28%
I was satisfied with my calories and protein. But I need to keep working on making better choices. I have to remind myself that a high calorie day is for getting more quality nutrients, not eating potato chips and picking at ice cream cake. On a positive note, I am shocked that there is so much Christmas junk food, including the ice cream cake left in our house. In the past that stuff would have never lasted this long with me around!
Plan for today:
Rest day
Shooting for 1450 calories
Stay active at work as much as possible, do my mini yoga circuit tonight
Leah