Cardio Warmup: 5 minutes to start and 4 interval sets at 2 minutes high intensity and 2 minutes of medium intensity. I was really sore from yesterday, despite the soak in the hot tub.
Strength training: Get ups : 13 reps, 3 sets ( had to drop down to lower 2 1/2 lb)
Pushups : I was only able to do 2 sets of 10 reps
Burpees: 15 reps , 3 sets with weights
Walking Lunges: Was able to do 16 reps and 3 sets
Standing Band rotations: 2 sets of 10 each for today
Band Pull Downs: 2 sets of 10 reps also
Will be in that hot tub a few more times on Wednesday so I can get back on my strength schedule.
Menu: Breakfast 5:30am - Smoothie made with 1 cup vanilla almond milk, 1 cup frozen blackberries, 1 banana, 1/2/ cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flaxseed oil and 2 scoops of the protein hemp powder. Had 1/2 of the mixture and the other for my snack at 8:00am.
Lunch 11:30am: 1 can white tuna, 1 tbl olive oil, 1/4 cup red pepper, 1 small cucumber (I couldn't face that pickle) 1/4 cup of garbanzo beans over romaine lettuce. 1 pear/apple.
Snack 3:00pm: 1 cup of celery with 4 slices of deli ham.
Dinner 6:00pm: 2 cups green salad with chopped mushrooms, zucchini, 1 tomato and 3 tbl oil and lemon juice. 1 serving of tilapia baked.
Snack 8:00pm: 1/2 cup sliced carrots.
Had 3 liters of water today.
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