Backtracking a few days/workouts:
Thursday:
-2 mile dog walk (AM)
-cals on track
Friday:
Workout A#2:
*front squat/push press: 1x10@45# bar; 1x10@45#bar + 10#
*step-up: 2x10 on bench + 2 8# DBs
i was partially cheating for these, but going up higher meant that at some point i lost momentum from the back leg and had to use my primary leg to lift myself up, so maybe i'm doing better than before?
*DB 1 point row: 1x10 w. 2 20# Dbs, 1x10 w. 2 25# Dbs
i'd never used 25# Dbs for anything before. also, this is my favorite exercise from workout a-- it reminds me of PT balancing exercise i had to do. i wish my gym had a balance ball so i could make this harder
*static lunge, rear foot up: 1x10 BW only; 1x10 w. 2 8# Dbs
did these correctly I think-- only used 3 risers and a step, and pushed against the step with the ball of my back foot, instead of resting my toes on it.
*push ups: 30 degree angle 2x10
*plank: 1x40sec; 1x20 sec; 1x30 sec; 1x25 sec; 1x5 sec
i wore myself out on that first hold going to 40 seconds and then had to back off on my second set
*wood chop (on ball since my gym doesn't have a cable at waist-height): 1x10@12#; 1x10@25#
my sides didn't hurt so horribly after this, so i think i can start increasing the weight. i know i could do heavier than 25.
was wiped after Friday's workout and didn't do the make up cardio.
Saturday:
-went to family party and way overate :-(
-dog walk .5 mile
Sunday:
-PM dog walk: 1 mile
-overate again, but not as terribly. i find that after i really overeat one day the next day my body seems to expect that it's going to get that much food again. it's frustrating, because I'm running such a small deficit, i know these little failures are adding up against me.
Monday:
-AM cardio: 15 min HIIT (finally making up the HIIT i failed to do on Weds) on treadmill: 2 min @ 3.0mph; 1 min @ 7.5mph; 2 min @ 3.0 mph; 1 min @ 8mph; 2 min @ 4.0 mph; 1 min @ 8.5mph; 2 min @ 3.0mph; 1 min@ 9mph; 2 min @ 3.0mph; 1 min @ 7.5mph
then 5 min on elliptical cross trainer, random mode, lvl 11.
had to back down to 7.5 after my 9mph sprint. i started too high (7.5mph) and should have started at 7mph instead. this also wiped me out for my after-HIIT cardio (I meant to do 15 minutes, but only did 5).
hopefully i can stick to my calorie limits.
also, i am planning to experiment with creatine. i bought more whey protein powder and got some creatine monohydrate to mix in with my shakes. i know it will make me hold water, but i'm hoping it's also able to help me lift harder.
|