Well, my original plan was to go back to Fat Loss I for the busy season at H&R Block when I will have less time to devote. I was thinking I could finish that around the beginning of March and then finish with Hypertrophy II and III and then I would have done the whole book.
I've been reading NROL4W though, so I am tempted to try that. I guess I'll decide something this week.
Today's workout:
Strength III 4D
Pull-ups:
BW/ 2 + 1 eccentric, 3lbs / 2 , 5lbs / 1 , 3lbs/2 + 1 eccentric , 5 lbs / 1 1/2 , 5 lbs / 1
I am so proud of these, especially considering I weight 161 lbs! My ultimate goal would be to do a whole set of 10.
Barbell shoulder press supersetted with cable seated row
70 / 4 130 / 4
70 / 3 130 / 4
55 / 8 110 / 8
Reverse woodchop: 45 / 8ea , 45 / 8ea , 45 / 8ea
Intervals on treadmill:
3 min warmup & cooldown at 5.2
1 min @ 6.8 followed by two minutes @ 5.4
1 min @ 6.8 2 @ 5.4
1 min @ 6.9 2 @ 5.4
1 min @ 7.0 2 @ 5.4
I am pretty sore today so I was glad I managed to do that much.
Food:
Breakfast: english muffin with, ham, swiss, and egg, medium banana
Morning snack: Slice of ice cream cake
Lunch: italian sandwich and grapes, strawberries, cantaloupe and pineapple
Dinner: ham and bean soup, green beans
Post workout shake: 1 scoop bev intl vanilla, 1 cup milk, 1 cup frozen mixed berries
Evening snack: 1/8 cup mixed nuts
Total: 1969 calories
79 g fat 37%
227 g carb 42%
102 g prot 21%
This is a little lower than I was aiming for, but I had to estimate the calories of lunch since I ate at our office meeting. I might add a small protein something.
Biggest accomplishment of the day: I took down the Christmas tree, took out the trash, and cleaned the toilet so it no longer resembles a truckstop bathroom!
I would rather do a million of Alwyn's workouts than any household chores, so this was a major achievement.
Leah