Monday, November 24, 2008

Upper body ST with my first run since my knee injury!

Today was awesome! I lifted hard, and I ran for the first time in weeks since my knee injury! I could not help myself today. I felt as if I was going to burst if I did not run, I miss it so much. I only ran for 11 mins with a high speed of 5.5 mph, so I kept it slow and steady but I was so excited to be running and best of all - without pain! Hopefully tomorrow I can do this again and slowly increase my time as long as the swelling keeps down and I am pain free.

Daily goals -
Drink 20 oz of water before breakfast - done
Complete workout - done
Stay within caloric range for the day - done
Knee exercises/ stretches - done
Ice knee at least 4 times a day - done
Take all supplements and vitamins - done


Upper body ST with walking intervals - Warm up 10 mins - Cathe Drill max -


Chest/Back supersets -


Superset 1 - DB Flys/WideGrip Pulldowns -

DB flys - 3 sets of 10 reps with 19.8 lb. DBs
Wide grip Pulldowns with 40lb P90X bands - 3 sets of 10 reps


Superset 2 - Decline push-ups/Straight arm pulldowns -

Decline push-ups - 3 sets of 10 reps
Straight arm pulldowns with 40lb. P90X band - 3 sets of 10 reps


Superset 3 - DB Press/ One arm rows -

DB Press - 3 sets of 12 reps with 31lb DBs
One arm rows - 3 sets of 12 reps with 31lb DBs


Superset 4 - Wide-fly push-ups/BB bent over rows -

Wide fly push-ups - 3 sets of 10 reps
BB bent over rows - 3 sets of 10 reps with 78 lb BB


Shoulders/Rear delt supersets -


Superset 1 - Military Press/ Rear flys on balance ball -

Military Press - 3 sets of 10 reps with 19.8 lb DBs
Rear flys on balance ball - 3 sets of 12 reps with 6.6 lb DBs


Superset 2 - Front and Side raise combo/ Bent over flys -

Front and Side raise combo - 3 sets of 16 reps -
Set 1 - 16 reps with 11 lb DBs
Set 2 - 16 reps with 6.6 lb DBs
Set 3 - 16 reps with 6.6 lb DBs

Bent over flys - 3 sets of 8 reps
Set 1 - 8 reps with 11 lb DBs
Set 2 - 8 reps with 6.6 lb DBs
Set 3 - 8 reps with 6.6 lb DBs


Superset 3 - Scapular retractions/Upright rows -

Scapular retractions - 3 sets of 10 reps with 40lb P90X bands.
Upright rows - 3 sets of 8 reps with a pair of 19.8 lb DBs


Bicep/Triceps superset -


Superset 1 - BB curls/Two arm tricep pulldowns -

BB curls - 3 sets total with 56 lb BB
Set 1 and 2 - 8 reps and Set 3 - 6 reps

Two arm tricep pulldowns - 3 sets of 15 reps with 40lb P90X bands


Superset 2 - Static curls/Balance ball dips -

Static curls - 3 sets of 10 reps for each arm with 19.8 lb DBs
Balance ball dips - hands on the ball - 3 sets of 10 reps


Superset 3 - Bicep curls/ Two arm laying tricep extensions -

Alternating Bicep curls - 3 sets total -
Set 1 - 8 reps for each arm with 31 lb DBs
Set 2 - 8 reps for each arm with 25.5 lb DBs
Set 3 - 10 reps with each arm with 19.8 lb DBs

Two arm laying down tricep extensions - 3 sets of 10 reps with a pair of 19.8 lb DBs


Post ST walk on tread for 15 mins high speed 4.5 mph and 11 min run high speed 5.5 mph - 26 mins total

Total time - 99.19 mins
Calories burned - 1,060
AHR - 153/80% MHR - 192/100%

Daily Intake -
Calories consumed - 1,844
Fat - 16%
Protein - 39%
Carbs - 45%

Meal 1 - 1/2 cup of oatbran/oatmeal cooked with 1/4 cup of milk, 1/2 scoop of protein powder and 3 egg whites. 20 oz of water with white tea.

Meal 2 - 3.5 oz of grilled chicken breast with bell peppers and onions over lettuce and picante sauce and fat free sour cream. 20 oz of water with 4 bags of green tea.

Meal 3 - 1.5 cups of milk, 1.5 scoops of protein powder and 1/2 cup of frozen strawberries. 20 oz of water.

Meal 4 - 1/2 cup of muesli, 1 tbsp. of protein powder, 1/2 cup of yogurt, 2 tbsp of ground flaxseeds and 1/2 apple. 20 oz of water.

Meal 5 - 1 small sweet potato, 3.5 oz of grilled tilapia. 1/2 apple with 2 tsp. of almond butter. 40 oz of water.

Meal 6 -3.5 oz of chicken breast with bell peppers and onions over lettuce and fat free sour cream and picante sauce. 2 cups of decaf red ginger tea with lemon. 20 oz of water.

Meal 7 - Late night snack of popcorn - 3 cups and 40 oz of water.

4 comments:

Amitesh said...

nice.
Good luck :)

Krissa said...

So do you do your 45 min am walk before your upper body workout and THEN do more cardio?

Krissa said...

ONe more question: How do you drink your green tea? I have the tea bags but that stuff it pretty grose. Do you drink it cold or hot? And you use multiple bags per 20 oz water?

Evelyne said...

Congrats on the run!!! You're doing awesome and I'm so happy the knee is cooperating!

Great job on your eats and workout! Whoo-hoo!!