I worked hard today, but my legs were sore, big time! Not sure if it is soreness from my glut work the other day or the 15% incline from yesterday, regardless, I am feeling it!! I had to really push myself to work hard, but it was well worth it as I had a fabulous workout. My ST was light today, I went for higher reps with low weight. I am trying to build up my endurance again since I took a break from lifting. My run felt great, my knee surprised me and held in there! Go knee Go! I am still icing 3 times a day, so I am hoping that all the TLC I have been giving it will pay off.
As far as my meals, I did well. I logged my foods during the day all except for dinner. We are having one last dinner with some of our friends here in Russia before we leave. I do not know what I will be eating but I promise to be good! I have done well with my deficits this week so we can count this as my cheat meal...I do deserve one...right?
Everything is going well with the move. We are still waiting to hear when the movers will be here to pack and ship our belongings that are going back to the US with us. They are going to take my treadmill away....I am so sad!! It will be about 2 months before it arrives back in Texas, where we are moving. I will still have the bike here in Russia with me so I will not be without a source of cardio for those last few days. We are flying out to Moscow in exactly one week from today! You can imagine how excited we are!
Stay strong and focused this weekend!
Goals for 2/13 -
1. Drink 128 oz of water - done
2. Log all foods for the day - done with the exception to dinner (eating out tonight)
3. Cardio - 45 mins and ST - Full body/Core - done
4. Ice my knee 3 times - done
5. Take all vitamins and supplements -done
Cardio - 44 mins
30 min Run with sprint intervals followed by a 3 min cool down walk.
11 mins of hill intervals on bike.
Full Body ST with Core -
Standard military push up - 20 reps
Diamond push up - 20 reps
Wood choppers with sumo squat - 3 sets of 15 reps with one 17 lb DB
One arm horizontal chops with bands - 3 sets of 15 reps for each arm
21's - 3 sets of 21 reps with 11 lb DBs
One arm tricep extensions - 3 sets of 15 reps for each arm with 11 lb DB
Sumo squat to press - 3 sets of 15 reps with 11 lb DBs
Lawnmowers - 3 sets of 15 reps for each side with bands
Plank hold to failure - 3 reps
Cross body mountain climbers - 20 reps
Mountain climbers - 20 reps
Standing oblique crunch - 3 sets of 15 reps for each side
Suitcase crunch - 3 sets of 15 reps
Total Time - 75.14
Calories burned - 862
AHR - 155/81% MHR - 188/98%
Calories consumed - 1,002 (not including dinner out) I will eat well...promise!
Looking ahead to this weekend....MUST stay on track despite the move!
1. Drink 128 oz of water each day
2. Log in all my foods for the day
3. Do not forget to ice my knee 3 times a day
Saturday 2/14 - 45 min cardio - Run/Bike
Sunday 2/15 - Day off