[realcdn]

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Deadlift - 15/15, 20/15
B1: Dumbbell Shoulder Press - 10/15, 12/15
B2: Pullover - 10/15, 12/15
C1: Lunge - BW/15, 10/15
C2: Swiss-ball Crunch - 8, 8

I did the same as the other day, finished up with a 15-min treadmill set. I wouldn’t call it a cool down, but some part of me just likes even numbers (ie. 90 mins treadmill). I’m finding the Pullovers tough. I’m substituting them instead of the pulldown (as I’m not using a gym and I don’t have a pulldown bar). I know my form is poor for the lunges, as I’m just not flexible enough. The only good thing is that I took a little air out of the ball, so I didn’t fall off it! We’ll see how the prone jackknife goes on Friday.

Food for the day:

Food: 2309 calories (26% fat, 40% carbs, 31% protein)

Breakfast: protein shake, peanut butter, 12-grain bread, 3 clementines (379) AM Snack: almonds (164)
Lunch: beef mushroom barley soup, smoked ham, apple (414)
PM Snack: protein shake, fruit salad, soy nuts (375)
Dinner: pork souvlaki, carrots, snow peas, butter, salad w/dressing (517)
Late Snack: protein shake, apple, fruit salad, biscotti, pita chips (462)