Anyway, just adding in my food for the day and then I’m off to bed. I decided to have a very low key afternoon (that means I didn’t do any homework). I did tidy off the desk… a little. Oh, and I found the pictures / text so I can do my extra credit proposal for Communications. Tomorrow will be a ‘all school work / no goofing off’ kind of a day. The only acceptable goof off will be the treadmill. Hmmm… not sure which is worse.

Food for the day:

Total: 2310 (27% fat, 37% carbs, 34% protein)

Breakfast: two scrambled eggs, zucchini bread, jam (411)
AM Snack: fruit & nut squares, clementines (264)
Lunch: whole wheat tortillas, mustard, smoked turkey, apple (424)
PM Snack: PWO shake with sour cherries, carrots, hummus (445)
Dinner: corned beef, smoked turkey sausage, cabbage, butter, salad w/dressing (491)
Late Snack: protein shake, fruit salad (276)

Oh look, a workout! It’s been far too long, but I’m really aiming for three this week.

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 A4 (7 of 10)

1: Clean High Pull - 90t/3, 90t/3, 90t/3, 95t/3
2: Clean-grip Deadlift - 145t/6, 145t/4, 145t/3, 150t/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 - 47.5e/6, 47.5e/4, 50e/3, 50e/2
6: Push Press - 85t/6, 85t/4, 75t/3, 75t/2
7: Chin-ups (assisted) - 6, 4, 3, 2 (see explanation)
8: Windshield Wipers - 8, 8, 8, 8
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 462 cals, Max: 155(87%), Avg: 126 (71%)

On the Push Press I heard/felt a crack on the second set, so I dropped the weight a little for the last two. It’s not painful, but I just didn’t like the sound. I think (but maybe I’m kidding myself) that I’m getting a little more off the ground on the chin-ups. Overall, it was a pretty good workout.