Archive for May 12th, 2009

Today’s Totals - May 12th, 2009

Posted May 12, 2009 * Comments(0)

Today started with a walk, then some work outside, lunch, a workout and then a swim. All in all not a bad day. Tomorrow we’ll do our walking down along the lakeshore just for a change. It’s also supposed to be a pretty nice morning so that’s a bonus as well. Now, since I’m yarning like it’s no tomorrow I think I’ll go off to bed.

Food for the day:

Total: 2290 calories (19% fat, 34% protein, 47% carbs)

Breakfast: two fried eggs, multi-grain sandwich thin, orange (364)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, mustard, roast eye of round, lettuce, apple (438)
PWO Snack: protein shake with sour cherries (281)
PM Snack: hummus, flatbread (164)
Dinner: meat sauce with pasta & parmesan, salad w/dressing (724)
Evening Snack: protein shake, fruit salad (210)

Strength Training - May 12th, 2009

Posted May 12, 2009 * Comments(0)

NROL - Break-in B1

Well, even though my ass is still sore from Sunday’s workout I decided to suck it up and do the B1 workout this afternoon. I did a 5-min cardio warm-up on the treadmill, followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Deadlift - 65t/15, 65t/15
B1: Step-up - 15e/15, 15e/15
B2: Dumbbell one-arm shoulder press - 15e/15, 20e/15
C1: Chin-up (assisted/attempts) - 15, 15
C2: Reverse Crunch - 20, 20

Then I did the metabolic overdrive intervals - 3, with 5-min warm up and cool down. (19 mins total)

53 mins, 400 cals, Max HR: 167 (94%), Avg HR: 130 (73%)

The deadlifts I think could be heavier, just not sure with the 15-reps. For whatever reason, the step-ups just seem to be a struggle (and I’m not sure that the weights are the problem). Don’t get me wrong, they’re never easy for me, just seemed hard today. I should be doing (for C1) close-grip lat pulldowns, but since I don’t have the equipment, can’t do dumbbell pullovers well with my elbow, and don’t have room to do barbell pullovers… I’ve decided to work on the chin-ups. I think I’m getting a little higher off the ground. :)

Overall, a good workout, but the intervals at the end are kind of brutal. Masochist that I am though, I keep doing them!