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: Barbell Squat - 10/15, 15/15
B1: Push-up (using 60-degree) - 15, 15
B2:
Bent-over Row - 15/15, 20/15
C1: Step-up - 10/15, 14/15
C2: Prone Jackknife - 8, 8
Followed by another 15 mins on the treadmill.
I'm starting to feel the weight a little on the squat and the bent-over row, but not much. I suspect I could push up the row faster. I'm not sure how my one knee will do with the squat. I find it a little sore, even when warming up with no weight, although not much different with weight. The step-up I'm using is too low, but I have limited options for height (with the other one being too high for me at the moment). Once I get to lower reps I'll probably use less weight and try the higher step.
Oh, and I didn't fall off the ball... as much! I'm still sure that my form on this is pretty bad, but I'm muddling through.
I'm going to add my food for the day now, to keep it one post. I realized that I can't go back and edit after a certain period of time, so I might as well do it now. With the exception of an occasional last minute change for dinner, I really never change what I eat. I'm a bit of a compulsive planner when it comes to the food side. I sit down the night before and pick the main meal, my soup at lunch, and work everything else around it.
I've learned that I need to do this. I'll need to do it (likely) for a very long time, but I'm okay with that.
I still make meals I like, and keep lots of options in the freezer (maybe later I'll admit how many) so it works out well.
Food for the day:
Food: 2325 calories (32% fat, 35% carbs, 29% protein)
Breakfast: protein shake, peanut butter, 12-grain bread, 3 clementines (379)
AM Snack: soy nuts (134)
Lunch: onion soup with baguette and cheese, smoked back bacon, apple (533)
PM Snack: protein shake, fruit salad, soy nuts (299)
Dinner: hamburgers (2), bun (1), condiments, salad w/dressing (787)
Late Snack: protein shake, apple (194)