Today’s Totals & Strength Training - Nov 27th, 2008
Yay, another workout!
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 B4 (8 of 10)
1: One-arm Dumbbell Snatch - 45t/3, 45t/3, 45t/3, 45t/3
2: Bulgarian Split Squat - 55t/6, 55t/4, 55t/3, 55t/2
3: Supine Hip Extension - 6, 4, 3, 2
4: One-arm Dumbbell Incline Bench Press - 47.5e/6, 47.5e/4, 47.5e/3, 50e/2
5: Bent-over Row - 140t/6, 140t/4, 140t/3, 145t/2
6: Dumbbell Alternating Press - 35e/6, 35e/4, 35e/3, 35e/2
7: Negative Chin-ups - 6, 4, 3, 2
8: Corkscrew - 25t/8, 25t/8, 25t/8, 25t/8
9: Four-point Plank - 40sec, 45sec, 45sec, 45sec
Total time: 70 mins
HR monitor: 448 cals, Max: 158 (89%), Avg: 124 (70%)
Not too bad a workout, although I now recognize that earlier morning workouts are usually more cautious. What’s most important is that I got up, and I did it. Next lifting day will be Sunday, when I can pretty much pick when I want to work out.
I likely won’t get back on much today, but for all the Americans - Happy Thanksgiving. For us here in Canada, it’s just another day. 
- - - -
So I’m not sure where the time went this evening. I did a quick run to Costco on my way home, had dinner, did a few school related things and suddenly it’s almost 11pm. So, I’m calling it a night.
Food for the day:
Total: 2309 (29% fat, 36% carbs, 32% protein)
Pre-WO: protein shake, clementines (249)
Breakfast: two scrambled eggs, zucchini bread, jam (411)
Lunch: beefy mushroom barley soup, cracked wheat oatmeal bread, apple (553)
PM Snack: fruit & nut squares, ruffles chips (285)
Dinner: orange pork, bean/carrot blend, butter, salad w/dressing (579)
Late Snack: protein shake, fruit salad (231)
Looks like a really good workout. I don’t know what most of it is, but it sounds like it would wear me out! OK I’ve seen it but haven’t figured it out. What is the numbers that are bold or red mean? your food menu looks good.
They’re pretty intense workouts. The red means that it’s the first time that I’ve lifted that specific weight before. The bolded ones (that sometimes turn out black) are because I copy/paste from another log and they just copy over badly.
Hi realcdn, I have a question for you if you don’t mind. (I love your blog, btw!) How do you know how many calories you’ve burned after each workout? I don’t have a HR monitor, but does yours calculate that for you? Or do you do some figuring with other formulas? I’d love to be able to figure that out on my workouts. Thanks!!
I have a HR monitor that does it for me. From a few experiments (where I’ve worn it all day) I decided it’s pretty accurate. There are so many online calculators for exercise, but especially for higher weights they seem very inaccurate. (Usually way too high.)
I have a Polar F11 (although I think the F6 would have done the same things). You enter your age, bodyweight, and then do a test for it to calculate your resting heart rate / fitness level.
Thank you so much for this. I’ve been trying to get myself organized, and this would make such a difference for me. I know you’re going to be taking a break for a while (looks much deserved if you ask me), but I wanted to tell you how helpful your blog has been to me.
The break will be brief (a week) and I’ll likely still post as well.