The morning was 1 x 20-min interval session and 1 x 30-min walking session on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:
A: Deadlift - 45/10, 45/10, 50/10
B1: Dumbbell Shoulder Press - 18e/10, 18e/10, 20e/10
B2:
Pullover - 15e/10, 15e/10, 16e/10
C1: Lunge - 15e/10, 15e/10, 17e/10
C2: Swiss-ball Crunch - 12, 12. 12
And I followed with another 15 mins on the treadmill. And I bargained with myself the whole 15 minutes. I really wanted off that treadmill. I grabbed the bottle of water (and I never do that) so I could drink a little, and this was probably the hardest 15 minutes so far. I’ve also decided to start putting the pace up on the walks as well. Slowly, but still up a little. Even though I find the 90 minutes each day requires a push, it really has become too comfortable. I know I really just do them to keep active, but I know once they become too easy I’m not getting any real benefit from them. They’re not there yet, but it was time to push it a little.
I’m also pushing the max on the dumbbells as well. I’m going to see how the large sand weights do on the dumbbells, but I really think I’m going to break down and look into a set of Select Tech (or PowerBlock) dumbbells. And then I’ll still have to look for a heavier bar (preferably something I can use the sand filled weights with), and maybe a few extra plates. That’s not quite so urgent, but something I have to think about soon as well. Who would have thought that 75 pounds was going to be too light?
Food for the day:
Food: 2604 calories (30% fat, 37% carbs, 32% protein)
Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, orange (471)
AM Snack: almonds (164)
Lunch: curried lamb with apricots, homemade tortilla, apple (527)
PM Snack: protein shake, fruit salad, soy nuts (465)
Dinner: balsamic pork tenderloin, broccoli, snow peas, butter, salad w/dressing (586)
Late Snack: protein shake, fruit salad, biscotti (392)