It was one of those gray miserable mornings which made it hard to get moving. I did some walk/jog intervals in 3×20 min sets. In the afternoon I did a 15-min warm-up on the treadmill, followed by:
A: Deadlift - 65/8, 65/8, 70/8
B1: Dumbbell Shoulder Press - 27.5e/8, 27.5e/8, 30e/8
B2:
Pullover - 20e/8, 20e/8, 22e/8
C1: Lunge - 22e/8, 22e/8, 25e/8
C2: Swiss-ball Crunch - 15, 15, 15
Followed by another 15 mins on the treadmill. That 30lb dumbbell shoulder press was the tough one today. I don’t think much else went on. I was really just in the mood to climb back into bed and not do anything this morning, but I didn’t. The weather was cold and miserable in the afternoon so we skipped the swim today.
From the HRM today:
| Exercise | Time | Cals | Max HR | Avg HR | Max % | Avg % |
| Treadmill | 0:20:00 | 200 | 145 | 137 | 81 | 77 |
| Treadmill | 0:20:00 | 212 | 150 | 141 | 84 | 79 |
| Treadmill | 0:20:00 | 216 | 150 | 142 | 84 | 80 |
| Strength Training | 1:00:00 | 584 | 150 | 134 | 84 | 75 |
| Totals | 2:00:00 | 1212 |
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Food for the day:
Food: 2804 (27% fat, 37% carbs, 33% protein)
Breakfast: egg/egg white omelet, cracked wheat oatmeal bread, jam, grapefruit (450)
AM Snack: protein shake, almonds (299)
Lunch: lentil soup, smoked turkey, apple (431)
PM Snack: soy nuts, protein shake, fruit salad (465)
Dinner: szechwan beef with stir-fried veg, rice, salad w/dressing (685)
Late Snack: protein shake, apple, fruit salad, biscotti (474)