So, that’s me for the day. The only thing is that parts of me are sore already. We’ll see what the morning brings. Even with the day off I don’t plan to sleep in. I’m going to try and knock off 45mins of cardio. I decided in the end I’m going to aim for 45mins on Wed, Thu, Fri and see how it goes.

Food for the day:

Total: 2307 (24% fat, 30% carbs, 41% protein)

Breakfast: protein shake with frozen berries and oatmeal (361)
AM Snack: fruit & nut squares, almonds (311)
Lunch: whole wheat tortillas, mustard, smoked turkey, nectarine (378)
PM Snack: protein shake with frozen berries, hummus, carrots, jack daniels & lemonade (488)
Dinner: pork souvlaki, mixed beans and carrots, butter, salad w/dressing (503)
Late Snack: soy nuts (267)

This is a new program I’m doing (Power Training). It’s supposed to be 4 x 3 week stages, but that would mean doing 5 workouts of the A set and only 4 of the B set. So I’m going to do 5 workouts of both the A and B, so the three week stages will take just a little longer. So I started off with 5 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

1: Clean Pull - 55t/5, 65t/5, 75t/5, 75t/5
2: Clean-grip Deadlift - 75t/6, 85t/6, 95t/6, 95t/6
3: Single-leg Romanian Deadlift - 55t/6, 55t/6, 55t/6, 55t/6
4: Push-ups - 6, 6, 6, 6
5: Bent-over Dumbbell Alternating Row - 25e/6, 27.53/6, 30e/6, 30e/6
6: Shoulder Press - 55t/6, 55t/6, 55t/6, 60t/6
7: Pullovers, alternating - 25e/6, 25e/6, 25e/6, 25e/6
8: Seated Russian Twist - 25t/6, 25t/6, 25t/6, 25t/6
9: Four-point Plank - 30sec, 30sec, 30sec, 30sec

Total time: 70 mins
HR monitor: 406cals, Max: 183(103%) , Avg: 122 (69%)

So that was fun.

Okay, the single-leg romanian deadlift was definitely not fun. I’ve done single-leg movements before, but not with a barbell. There was a lot of wobbling going on. The only substitution I had to do was the Pullovers, as I have no options for pull-ups (band assisted or not).