Didn't sleep well at all last night, so woke up at 6:15am this morning feeling mean as a honey badger, with a nasty headache. An extra couple minutes in the shower and a few extra sips of coffee did help a little, and I was off for the day!
Worked with 3 clients this morning and, for the sake of motivation, joined in on several sets of push-ups, a couple sets of of step-ups, and a couple jackknives. It was part of my Workout A today, so I figured getting a few more in would be acceptable.
Workout:
Warmed up w/5 mins. treadmill @3.8mph, 4% incline. (30) ball squats with overhead 10 lb. medicine ball raise. Also did (15) 10 lb. medicine ball "X" chops to loosen up shoulders, transverse abs., chest.
Squats: 1st set-95 lbs. x 15
2nd set-120 lbs. x 12
3rd set-145 lbs. x 10
(Again, thanks to all who advised stepping up weights--it works!!
)
Alt. Set Push-ups/Seated Rows: 1st set-PU on floor/right leg raised 12 reps., Seated Row 50 lbs. x 12
2nd set-PU on floor/left leg raised 12 reps., Seated Row 60 lbs. x 10
3rd set-PU/feet on bench 12 reps., Seated Row 70 lbs. x 9
Alt. Set Step-ups/Jackknife:
1st: SU onto 16" bench w/ 20 lb. dbs, 10 reps. each leg/12 Jackknives
2nd: " " " " " /15 Jackknives
3rd: " " " " " /12 Jackknives
Leg Extensions to failure (18 reps.) w/85 lbs.
Hanging/Twisting Abs. 3 sets of 10 to each side
Cooled down with 30 Ball Squats w/ 8lb. medicine ball static chest hold
Walked 5 minutes on treadmill @3.4mph, 2% incline
Avg HR-125, Max HR 152, cal. expenditure-428
Going to the beach the end of February, so I'm really pushing my abs. and legs to get them as tight as possible before wearing a bikini in public!
Breakfast: 1 1/2 cups Kashi Heart to Heart, 3/4 cup skim milk, blueberry activia yogurt, coffee
Post-workout: EAS Chocolate PP (1 1/2 srv.) mixed w/4oz. skim milk and 4oz. water. 6 red seedless grapes.
Lunch: 2 cups of venison chili (all low-sodium ingred.) w/ 1/2 whole wheat pita topped with 1 tsp. horseradish cheddar cheese.
Dinner: Not there yet, but I'm feeling lazy and thinking more leftover chili sounds like a good idea. . . maybe my husband will whip up something more clever, but I'm not holding my breath.