Weds 24 December:
Nutrition:
I went out to dinner last night with some friends, so my food counts for dinner are all estimates that I've made using
this portion size guide and my nutrition tracking site.
These cheese plate was worth it, but I should have shared more of it!
2294 cals, 162g protein - at the top of the range for a workout day
Workout: Stage II, Workout 4B
For a number of reasons, my workout was cut short. I'm going to spend an extra week at stage 2 to make up for this and another day cut short earlier in the stage. Besides, that would mean I'd start Stage 3 at New Year! I'm also going to try to squeeze in a pilates DVD or a run on Christmas, but they key word there is "try", as it is a holiday.
Wide Grip Deadlift from Box
(I do this with a cable machine and a step because of my lack of barbell- it's not perfect, but it seems to get the job done.)
Set 1: Plate 14
Set 2: Plate 14 - this is the last plate on the machine
Bulgarian Split Squat
Set 1: a 17.5 kg dumbell (DB) (+2.5 kg from 3B)
Set 2: 20 kg DB (+5kg from 3B)
Underhand Grip Lat Pulldown
Set 1: Plate 10 (challenging. @11 my form suffers)
Set 2: Plate 10
Reverse Lunge from Box w Forward Reach
Set 1: 2 10 kg DBs
Set 2: 2 12.5kg DBs (+5kg from 3B)
Dumbell Prone Cuban Snatch:
Set 1: 2 7.5kg DB (+0.5kg from 3B)
Set 2: 2 6kg DB
*I do set 1 w more to challenge myself in the initial lift, but the second set is to challenge myself when you lift the DB even farther
Swiss Ball Crunch - skipped
Set 1:
Set 2:
Reverse Crunch - skipped
Set 1:
Set 2:
Prone Cobra - skipped
Set 1:
Set 2:
Intervals - skipped