As usual I decided to switch it up today and instead of running after my ST, I would do intervals in between. I have done this before several times and I am always surprised at the level of intensity it brings.  I did not do any HIIT or sprints this time. Instead I kept my running slow and steady but after lifting each interval it still provided quite a challenge!!

Wednesday 10/1 - Workout results - Full body ST with 60 mins of treadmill intervals.

Push ups combo - all military reps - 

Low bench incline - 30 reps 

Close grip - 30 reps 

Standard - 30 reps 

Diamond - 30 reps 

Chest flys on balance ball - 3 sets of 30 reps with 11 lb DBs 

Key presses - 3 sets of 10 reps with 25 lb DBs 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Alternating bicep curls - 3 sets of 30 reps with 17 lb DBs 

Alternating hammer curls - 3 sets of 30 reps with 17 lb DBs 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Diagonal cross body chops with resistance bands - 3 sets of 15 reps on each side 

Bent-over one arm rows - 3 sets of 15 reps each arm with 25 lb DB

Seated rows with 40 lb resistance band - 3 sets of 15 reps 

Alternating wide grip and close grip pulldowns with 40 lb resistance band - 3 sets of 30 reps 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Two arm laying down tricep extensions - 3 sets of 30 reps with 11 lb DBs

Two arm tricep pulldowns with 40 lb resistance band - 3 sets of 15 reps 

Two arm tricep overhead extensions with 40 lb resistance band - 3 set of 15 reps 

Bench Dips - 5 sets of 10 reps 

Treadmill intervals - 2 min warm up walk at 4.0 mph, then an 8 min run at 5.5 mph 

Rear delt raises - 3 sets of 15 reps each arm with 6.6 lb DBs 

Rear delt flys on balance ball - 5 sets of 10 reps with 6.6 lb DBs 

Standing shoulder presses - 3 sets of 15 reps with 11 lb DBs 

Functional rotations with double front raise - 4 sets of 20 reps with 6.6 lb DBs 

Treadmill intervals - 5 min warm up walk at 4.0 mph, then an 15 min run at 5.5 mph and followed by an 5 min cool down and stretch.

Totals for the day - 

Time -  146.23 mins 

Calories burned - 1,515

Push ups -120 

AHR - 150/78%  MHR - 194/101%

Totals for the week - MTW

Time - 344 mins 

Calories burned - 3,417 

Push ups - 240 

Daily Intake - 

Meal 1 - 1 egg, 6 egg whites scrambled with 1/2 cup of brown rice. 2 cups of black tea and 32 oz of water

Meal 2 - pre workout - 1/2 cup of oat mixture, 1/2 cup apple cooked with 1/2 scoop Optimum Nutrition protein powder

Meal 3 - post workout - 1 1/2 scoop of Ultimate Nutrition prostar protein powder with water. 

Meal 4 - 1 cup of White bean chicken chili, 2 medium tomatoes and 1 cup of raw zucchini with 1 tbsp of Newman's own light balsamic dressing and 32 oz of water. 1/2 cup of brown rice with a few raisins and 1/2 cup of milk.

Meal 5 - 1 scoop of Optimum Nutrition protein powder, 1 cup of milk, 1/2 of pineapple and 1/2 of strawberries. 1/2 apple with 1 tsp of almond butter. 

Meal 6 - 3.5 oz of chicken breast  grilled with eggplant, mushrooms and red curry paste with 1 cup of Soba noodles and 32 oz of water