Just dropping in my food before I head off to bed. Lots of studying for this weekend. Two tests, 1 quiz, some AutoCad practice and if the weather is decent perhaps a small amount of gardening.

Food for the day:

Total: 2303 (27% fat, 34% carbs, 38% protein)

Pre-WO: protein shake, clementines (279)
Breakfast: egg/egg white omelet with cheese, chocolate pecan bread, jam (419)
Lunch: whole wheat tortillas, mustard, eye of round roast, apple (429)
PM Snack: soy nuts, blueberry bran snack cake (340)
Dinner: orange pork, bean/carrot blend, butter, salad w/dressing (605)
Late Snack: fruit salad, protein shake (231)

When I made this tonight I thought the sauce didn’t have enough taste. However, when served with the oranges slices over the top, it really was quite nice. Oh, and the 6 hours was just perfect for two pork chops.

A Recipe for Weight Loss: Orange Pork <— Recipe here

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 4-6)
Workout A3 (5 of 10)

1: Clean High Pull - 85t/3, 85t/3, 85t/3, 90t/3
2: Clean-grip Deadlift - 140t/6, 140t/4, 140t/3, 145t/2
3: Single-leg Romanian Deadlift - 55t/6, 55t/4, 55t/3, 55t/2
4: Push-ups (incline) - 6, 4, 3, 2
5: Bent-over Dumbbell Alternating Row - 45e/6, 45e/4, 47.5e/3, 50e/2
6: Push Press - 80t/6, 80t/4, 80t/3, 85t/2
7: Chin-ups (assisted) - 6, 4, 3, 2 (see explanation)
8: Windshield Wipers - 8, 8, 8, 8
9: Four-point Plank - 40sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 425 cals, Max: 151(85%), Avg: 121 (68%)

Okay, not a bad workout… except for the chin-ups. I was using a band that provides approx. 150 pounds of resistance (or assistance I suppose). This still would mean I have to pull a little over 100-lbs of myself strait up. This was not as easy as you would think. Okay, I’m sure most of you figured it wouldn’t be easy. And yes, even I figured I wouldn’t be able to do it the first time.

I didn’t have much of a problem getting my right foot in (or out) the loop. The only issue I had was after the first set my leg felt ‘odd’, kind of wobbly. I’m guessing this has to do with the pressure on my straightened leg. I thought perhaps to change feet for the next set but for whatever reason I didn’t have enough balance to get the left foot through the loop (without me falling off the stool and cracking my head on the water heater that is). So I just did them all with my right foot in the loop.

I did get further up than I did without the band (duh) but I think next time I’m going to try with a knee through the band. I’ve seen a couple of videos done that way and it might be easier, or not.