My cardio was super light today but my knee did well. I am icing it as we speak so hopefully the swelling will be minimal tonight. All in all it was a good day, I ate really well so I guess you could say it was a success. I have said it before but I feel so strongly that small efforts really do add up in the end to GREAT triumphs!!
Full body circuit 3 sets with elliptical and treadmill intervals -
Warm up Cathe drill max cardio along with elliptical and treadmill intervals at 5% and 10%.
Squats - 25 reps
Alternating bicep curls - 20 reps with 25 lb DBs
Standing Arnold presses - 12 reps with 17 lb DBs
Standard military push up - 15 reps
Standard military close grip push up - 15 reps
Chest fly with P90X resistance band - 20 reps
Lat pull downs with P90X resistance band - 20 reps
Tricep pulldowns with P90X resistance band - 20 reps
Repeat this circuit 3 times, then back to treadmill for 10% and 15% incline intervals and cool down.
Time - 40 mins
Calories burned - 364
AHR - 141/73% MHR - 178/93%
Push ups - 90 reps
Daily Intake - 10/28
Calories Consumed - 1,672
Protein - 30%
Fat - 20%
Carbs - 50%
Meal 1 - 1 cup of oats cooked with 1/2 scoop of protein powder topped with 1/2 cup of low fat yogurt and 15 almonds. 2 cups of Chi tea.
Meal 2 - 1 cup of shredded cabbage sauteed with 1/2 cup of mushrooms and 3.5 oz of shredded chicken breast.
Meal 3 - 1 slice of whole wheat bread with 1 tsp of mayo, 1 tomato and .07 oz of chicken breast. 1 1/2 cups of milk with 1/2 cup of strawberries and 1 scoop of protein powder.
Meal 4 - 1/2 cup of oats. 1/2 apple and 1 tbsp of ground flaxseeds and 1/2 cup of low fat yogurt.