Hi Mermaid Girl, thanks for the welcome! I've seen your pics, you already have a smokin little body
I live in Florida, just north of Daytona, about 10 minutes from the Atlantic. Tomorrow morning, a friend and I are running along the beach at sunrise. It's really nice here
Sleep-7 hours
Water 4.5L
Food 1784 cal 39p/34c/27%f
Foam rolled and stretched
NEAT today was good, lots of cleaning
NROLW A1
Foam rolling, bird dogs, leg and hip swings, bridges.
Squats, 1 set x 15reps, BW
Squats
1 x 15, 45lbs
1 x 15, 65lbs
I keeping forgetting I can't remember shit! I've never brought a log to they gym with me, maybe it's time? I did an extra set than what was called for. All the following exercises were supposed to be sets of 2, not 3.
30 degree pushup
3 x 15, BW
supersetted with
seated row
2 x 15, 50 lbs
1 X 15, 40 lbs
dropped wgt b/c I was having trouble pinching my shoulder blades together
step ups
2 x15, 20 lb db's
1 x 15, 15 lb db's
supersetted with
jackknife on swiss ball
3 x 8, BW
After reading the NROLW book last night, I realized I've been cheating on my step ups for years. I've been compensating for my weaker left leg by pushing off the floor hard with the "nonworking" other leg. So I'm dropping from weight til my left leg gets up to speed.
When I was done, I was sweating but not wasted. Sheesh, I was hungrier than usual today so I did eat more too.
The only planned cardio is Tuesday's easy 5 mile run with my girlfriend and one other day of walking with a friend. Normally I would be throwing HIIT in the mix too, but I think it makes me too tired and hungry. So the cardio is just going to be moderate and I'm going to push up my calories to maintenance levels and see what happens.
I'm already looking forward to the next workout. There's barbell DL's in the workout and I've only used 20 lb db's + I don't have the best mobility. Think I'm going to try using the empty olympic bar in the squat rack...