Finished up the day with a little more laundry, some work outside and a nice swim. After dinner spent at least half an hour chatting with one of the neighbours and walking about the garden. I have to admit that I was quite dead by then. Tomorrow is cardio day plus a couple of tasks that can’t wait.

Food for the day:

Total: 2397 (25% fat, 40% carbs, 32% protein)

Breakfast: egg/egg white scramble, cracked wheat oatmeal bread, grapefruit (341)
AM Snack: grapes, protein shake (276)
Lunch: chickpea veggie salad, apple (346)
PM Snack: cherries, soy nuts, protein shake (298)
Dinner: hamburgers(2), roll(1), condiments, salad w/dressing (826)
Late Snack: two cherry yogurt sorbet, protein shake (310)

I warmed up with a 10-min walk on the treadmill. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 90t/6, 90t/6, 95t/6
B1: Partial Single-leg Squat - 6, 6, 6
B1(+): Squats - 12, 12, 12
B2: Wide-grip Lat Pulldown (Pullover) - 30e/6, 30e/6, 32e/6
C1: Back Extension (Good Mornings) - 55t/6, 55t/6, 60t/6
C2: YTWL - 5e/6, 5e/6, 7e/6
D1: Swiss Ball Crunch (Long-arm) - 6, 6, 6
D2: Prone Jackknife - 6, 6, 6
D3: Lateral Flexion (Hannah side 2) - 6, 6, 6
E: Prone Cobra - 90sec, 90sec, 90sec

And then I did the HIIT. I obviously cut down on some of the rest periods (in the D exercises I’m sure), so I was about 9 mins short. So silly me I just kept going on the treadmill (not HIIT though). Finished up with a total session of 90mins.

HRM: 608cals, Max: 176 (99%), Avg: 120 (67%)

I still like the A exercises better although I do like the good mornings. I’m getting a little tired of the pullovers because I’m just about at my max with them. My left wrist seems to twinge with the higher weights. I’m substituting them for any of the pulldowns and I suspect the best I can hope for is to improve how they feel, not raise the weight anymore. I also realised today when looking at my sheets that I’m two exercises behind where I expected to be. Last week I ditched because of the barbecue and this week because I was feeling crappy. I need to watch that I don’t make a habit of that. 

So based on that there will be no rest period between Stage 3 and 4. I’ve got one more set of both workouts left so I will start Stage 4 next Friday.

Still working on the music mix. If it rains on Sunday I’m going to go through the 600+ songs and try and pull out the ones I’m not getting into. Or at least dividing them into workout mixes.