Woke up to a beautiful, albeit chilly morning here in Indiana and was instantly motivated to get my workout on.
Started out my day with a breakfast of Kashi Honey Almond Flax Crunch cereal w/skim milk and an Activia yogurt. Also drank 1/2 serving of a protein shake for some extra fuel for my nagging sore muscles.
Picked up Subway for lunch, got the 12" turkey and threw 3 of the 4 pieces of bread in the trash and just mashed up the rest. No cheese/no mayo., tarted it up with some red wine vinegar and a splash of EVOO. Also had 1/2 cup of lowfat cottage cheese.
Workout:
Warmed up on elliptical for 10 minutes, intensity between 8-13 (on the scale of 1-20).
Deadlifts 3 x 10--60 lbs., 70 lbs., 75 lbs.--limited my weight to take it easy on my hamstrings, but wanted to get them in so I didn't fall too far out of the parameters of NROL4W-workout B.
WG LP/DB SP-3 x 10 Alt. sets
WG LP-55 lbs., 62 lbs., 67 lbs.
DB SP-12 x 12, 15 x 10, 20 x 9
Step-ups/Swiss Ball Crunches-3 x 10 Alt. sets
Step-ups-All 3 sets done with 15 lb. DB onto 16" bench
Ball Crunches-All 3 sets done with 12 lb. medicine ball at chest, 2nd set was performed crunching right/left obliques(as 1 rep).
Didn't add in anything extra and felt fatigued but fantastic when finished! Thanks to everyone who suggested doing heavier weights--I really felt the difference during my upper body and (for once) felt like I had done as much as I was capable of.
Tomorrow is official day off, but I'm thinking it may be pretty hard to resist getting outside for a brisk walk if it is as nice outside as it is today.
