Monday, September 29, 2008

Full body ST with great run...

Today's workout was a wonderful way to start off this week! My run outside was a cold and windy one but I felt strong!!

I want to start posting my meals everyday. I log my foods on a site called My Food Diary but I want to log my meals here along with my daily workouts.  As with anything, accountability for me is key! For now my goal is to log every day over the next 12 days before we leave for the US.  I am also thinking about making a spread sheet to go along with it, but for now I will log them here.

Monday 9/29 - Workout results and food log - 

ST - Full body followed by 30 min run and 5 min cool down walk. 

Warm up - Cathe Drill Max 5 mins 

Chest-

Push up combination - All military - 

Standard  push ups - 30 reps 
Close grip push ups - 30 reps 
Low step incline push ups  - 30 reps 
Diamond push ups - 30 reps 

Biceps -  

Two arm bicep curls - 6 sets of 10 reps with 17 lb DBs 
Alternating burnout bicep curls - 40 reps with 17 lb DBs 
Two arm hammer curls - 6 sets of 10 reps with 17lb DBs 
Alternating burnout hammer curls - 40 reps with 17 lb DBs 

Back - 

Lawnmowers/Bent over one arm rows - 3 sets of 10 reps each side with 35lb DBs 
Diagonal cross body chops with resistance band -  3 sets of 20 reps each side 
Supermans - 3 sets of 15 reps 
Rear delt flys on balance ball - 3 sets of 15 reps with 6.6 lb DBs 

Shoulders -   

Standing Arnold press -  6 sets of 10 reps with 17 lb DBs 
Two arm front raises - 6 sets of 10 reps with 11 lb DBs 
Two arm side raises - 6 sets of 10 reps with 11 lb DBs 

Triceps -  

Two arm laying down tricep extensions - 3 sets of 10 reps with 17 lb DBs 
Two arm tricep pulldowns with 40 lb P90X band - 3 sets of 15 reps 
Two arm tricep overhead extensions with 40 lb P90x band - 3 sets of 15 reps 
Bench Dips - 40 reps 

Cardio -  ST followed by a 30 min steady run outside and a 5 min cool down walk 

Totals for the day - 
Time -  107.52
Calories burned - 1,043 
AHR - 145/76% Zone 3  MHR - 181/94% Zone 5 
Push ups - 120 reps 

Daily Intake - 

Meal 1 - 2 eggs, 3 egg whites scrambled along with 1/2 cup cooked Arrowhead Mills bear mush and black tea

Meal 2 - post workout protein shake - 1 scoop of Optimum Nutrition protein powder, water and 1/2 cup of frozen strawberries 

Meal 3 -  1/2 cup of White Bean Chicken Chili, 1/2 apple with 1 tsp of Almond butter and 32 oz of water 

Meal 4 -  protein shake - 1 scoop of Optimum Nutrition protein powder, water and 1/2 cup of frozen strawberries with 32 oz of additional water 

Meal 5 - 1/2 cup of brown rice, 1 cup of steamed steamed mixed vegetables with 1/2 cup of Thai spicy tuna salad and 32 oz of water 

Meal 6 - before bed 32 oz water and 1/2 apple and 1 tsp of Almond butter 







1 comment:

Angela (Angelnook) SP said...

Hey Jen! Welcome back from vacation! I'm without internet and have not been able to login as much and read. I miss that. You're my motivator for sure! I will have my internet back at home in the next couple of weeks. Have a safe trip home, my friend!

Angela (Angelnook) SP