Light day of ST

Today was a short ST workout but it was a great one. I did not do any cardio today as my knee was feeling great so I wanted to give it a rest for tomorrows run. Guess the ice bath helped! Even though todays lifting was short and sweet, I felt a great burn! Off to get a protein shake in....

Full Upper Body ST -  Fast paced circuit format- do not stop between moves and complete 2 sets for each muscle group, resting between sets for a few seconds - NOT minutes. 

Chest Set 1 -  

Wide fly military push ups - 20 reps 

DB Flys - 15 reps with 25 lb DBs

Chest press - 15 reps with 25 lb DBs 

Chest Set 2 - 

Wide fly military push ups - 20 reps 

DB Flys - 15 reps with 17 lb DBs

Chest press - 15 reps with 17 lb DBs 

Biceps Set 1 - 

Alternating Hammer curls - 20 reps with 25 lb DBs 

Alternating Bicep curls - 20 reps with 25 lb DBs 

Standard 21's - 21 reps with 17 lb DBs 

Biceps Set 2 - 

Alternating Hammer curls - 16 reps with 25 lb DBs 

Alternating Bicep curls - 16 reps with 25 lb DBs 

Standard 21's - 21 reps with 17 lb DBs 

Shoulders Set 1 - 

Seated Alternating Shoulder press - 16 reps with 25 lb DBs 

Standing straight arm front raise - 15 reps with 11 lb DBs 

Standing bent over side raise - 15 reps with 11 lb DBs 

Shoulders Set 2 - 

Seated Alternating Shoulder press - 12 reps with 17 lb DBs 

Standing straight arm front raise - 12 reps with 11 lb DBs 

Standing bent over side raise - 12 reps with 11 lb DBs 

Back Set 1 -

Close grip pulldowns with 40 lb P90X resistance band - 20 reps 

Wide grip pulldowns with 40 lb P90X resistance band - 20 reps 

One arm bent over rows - 15 reps with one 35 lb DB

Back Set 2 - 

Close grip pulldowns with 40 lb P90X resistance band - 20 reps 

Wide grip pulldowns with 40 lb P90X resistance band - 20 reps 

One arm bent over rows - 20 reps with one 25 lb DB

Triceps Set 1 - 

Two arm tricep pulldowns with 40 lb P90X resistance band - 20 reps 

Two arm laying down tricep extension - 20 reps with 11 lb DBs 

Dips - 20 reps 

Triceps Set 2 - 

Two arm tricep pulldowns with 40 lb P90X resistance band - 20 reps 

Two arm laying down tricep extension - 15 reps with 17 lb DBs 

Dips - 20 reps 

Totals for the day - 

Time -  31 mins 

Calories Burned -  253

AHR - 132/69%  MHR - 164/85% 

Totals for the week - MTWTH 

Time - 125 mins 

Calories Burned - 1,143

Daily Intake - 10/30 

Calories Consumed - 1,497

Protein - 34%

Fat - 23%

Carbs - 43%

Meal 1 - 3.5 oz of chicken breast, leg - no skin with 3/4 cup of couscous ( leftovers from last night- weird I know for breakfast but it was good! ) 1 cup of Chi tea.  1/4 cup of low fat yogurt. 

Meal 2 -  1 cup of raw cabbage, 1 tomato, 1.75 oz of chicken breast and 1 tbsp of Newman's light  baslmic vinegar/olive oil dressing 

Meal 3 - 1 scoop of protein powder and 1/2 cup of frozen strawberries, 1 cup of milk. 

Meal 4 - 1/2 cup of couscous with 3.5 oz of chicken breast, legs - no skin with 1 raw cucumber, 1 cup of steamed broccoli sauteed with Indian Biryani mix. 

Meal 5 -1/2 cup of oat mixture, 1/2 cup of yogurt and 15 almonds. 1 scoop of protein powder with water.