Well I got my work schedule for the next week so today's plan changed. It turned into a lifting day.
Strength III B4
Bench Press:
Warm up: 45/5
Work sets: 95/3 95/2 100/1 95/2 95/2 100/1
Bent-over rows supersetted with barbell push press
100/4 / 85/4
100/4 / 85/4
85/8 / 75/7
Cable woodchop 60/8 each side for 3 sets
I was not very happy with this workout. I just didn't feel strong. For the bench, it is supposed to be a 3,2,1 wave loading pattern, but when I struggled to get the reps with 95 and failed on the second attempt, I didn't want to try to go any higher. My last workout I got 105.
On the push-presses, I couldn't get that last rep of the last set, which I got the time before. I was shaking so bad its lucky I didn't drop the barbell on my head.
The woodchops felt good though. The ab exercises in Strength III are all really awesome!
Food:
Breakfast: picked at ice cream cake, 1/2 piece of last night's pizza
Not very impressive, but got back on course
Morning snack: 1/2 cup ham & bean soup
Lunch: leftover spicy honey chicken thighs & 1/2 homemade stuffed potato
Afternoon snack: 1/2 cup oats w/2 tbls raisins and 1 tsp br sugar, lg pear
Dinner: men's health enchilada lasagne w/additional 2 oz ground beef, green salad w/homemade olive oil & vinegar dressing
Post Workout Shake: 1 cup milk, 1 scoop vanilla prot powder, 1 cup frozen mixed berries - delicious shake!
Calories: 2238
Fat: 79g 33%
Carb: 253g 42%
Protein: 134g 25%
I was aiming for 2100 cals. I should have eaten a sounder breakfast and probably had a little smaller portion of dinner.
I did get in that trip to the grocery store so I will not screw up tomorrow.
Plan for tomorrow:
Do an interval step tape
Calories: 11xBW = 1770
Leah