On Saturday I did 2 Full body strength training workouts followed by a short walk on the tread......
ST workout 1 - 25 mins
Squat press using one 30 lb DB - 200 reps!! My highest ever with a 30 lb DB...amazing cardio effect with this! I was so tired.
Standard military push ups - 200 reps
Medicine ball chops with sumo squat - 200 reps holding a 12 lb MB
I was drenched in sweat, and it is not even hot here in Norway :) It really was a tremendous workout just short of 25 mins
ST workout 2 - 30 mins
Two arm bicep curls with sumo squats using 20 lb DB's - 100 reps. My highest ever using 20's in each hand and curling both arms together.
Diamond push ups ( no knees) - 100 reps
Medicine ball standing crunch with leg raise and twist - 100 reps for each side holding a 12 lb MB
TRX wide rows - 70 reps...aiming for 100 but I burned out so I switch to a low row for the remaining 30 reps - 100 TRX reps total
One arm DB bent over rows - 3 x 15 reps for each side using one 30 lb DB
I finished this ST set with a good 20 min walk on the tread holding 5 lb DB's and doing shoulder presses, front raises etc....throughout the walk. Total distance 2.2 km
New totals for the month - 12 days left until the cruise!!
Miles - 37.45/75......including running, walking and biking
Push ups - 950/1,000
Squats - 1,247/2,000
My plan for this next week is as follows......
Monday, Wednesday and Friday - Fasting HIIT on tread 20 mins then breakfast followed by ST full body circuit
Tuesday, Thursday - Fast HIIT on tread 20 mins followed by core work. Evening workout - 20 mins of HIIT intervals on tread or the road depending on the weather.
Saturday - Run ( if knee is ok ) if not more HIIT on the tread ( walking with DB's and incline)
Sunday - REST!! :) If the weather is good, a long walk would be great but nothing fast.
Nutrition goals for this week......
Caloric range - 1500 - 1700
Morning meals - protein (egg whites or shakes) plus carb (oats) and berries or apple
Post workout - Protein shake with berries/ banana and skim/soy milk
Lunch - Lean meat...fish, chicken etc...veggies and sweet potato, squash or eggplant
Mid-day - Protein shake with water, no fruit. Egg whites and greens
Dinner - Lean Meat, Greens.....loads of them with Avocado and a protein shake with water
In between meals, green tea and LACV galore. Cucumber blended with Kale and spinach. VM Green and Earth. Red bell peppers and other veggies.
12 days to go.......I CAN DO THIS!!!