Just adding my food for the day, then off to bed.

Food for the day:

Total: 1988 calories (29% fat, 30% protein, 51% carbs)

Breakfast: breakfast bake, 1/2 multi-grain sandwich thin, orange (352)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, mustard, roast eye of round, lettuce, apple (438)
PWO Shake: protein shake with sour cherries (281)
PM Snack: hummus, flatbread (231)
Dinner: meat sauce with whole wheat pasta and parmesan cheese, salad w/dressing (724)
Evening Snack: fruit salad (127)

NROL - Break-in A3

So, I did a 5-min cardio warm-up outside, followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Barbell Squat - 50t/15, 55t/15
B1: Static Lunge - 20e/15, 22e/15
B2: Two-pt Dumbbell Row with Elbow Out - 22e/15, 25e/15
C1: Push-up - 15, 15
C2: Swiss-Ball Crunch - 20, 20

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

51 mins, 379 cals, Max HR: 168 (95%), Avg HR: 129 (73%)

The workout was pretty good.  I did the warm-up and the intervals in the backyard.  As it was such a gorgeous day out today.  I managed to clean up the grape vines (one of the major posts came down in the fall), stringing the wires on some new posts.  I should have probably done it earlier in the year and cut it back more but I didn’t.

After the workout I went outside, sat on the patio, having my post workout shake.  Just me and the cats, enjoying the day.  Then had a nice swim and should start making my dinner pretty soon.