Today was another great day. My workout was sluggish at first, during my warm up walk, my knee started to bother me again. I think I have to face the fact that I am going to have to visit the doctor and see what is the problem. So my cardio today was mostly walking with a short slow jog mixed in.  The intensity of my weight lifting more than made up for my lack of running today. I lifted all low weights today with very high reps, much like I did on Friday, moving quickly from one set to another. 

Back, Biceps and Core work with 30 mins of Cardio intervals - 

Warm up -  20 mins on treadmill - 6 min at 4.0 mph warm up walk, then 4 min at 4.3 mph and 5% incline, then 10 min slow jog at 5.0 mph 

Push ups combo - all military reps - total 100 

Standard - 30 reps 

Low bench incline - 30 reps 

Feet on balance ball - 20 reps 

T plank push - 10 reps 

Standard push with one arm DB row - 10 reps with 11 lb DBs 

DB flys on balance ball - 50 reps with 11 lb DBs 

DB Chest press - 50 reps with 17 lb DBs 

Two arm bicep curls - 100 reps with 11 lb DBs 

Two arm hammer curls - 100 reps with 11 lb DBs 

Treadmill interval - 10 mins - 6 min walk at 4.0 mph, then 4 mins at 4.3 mph at 5% incline 

Lat pulldowns alternating wide/close grip - 100 reps with P90X 40 lb resistance band

Rear delt flys on balance ball - 50 reps with 6.6 lb DBs 

Bent-over one arm rows - 50 reps on each arm with 25lb DBs 

Diagonal cross body chops with resistance band - 50 reps on each side 

Core work - crunch combo - mid, upper and oblique  - 200 reps total 

Totals for the day - 

Time - 70.24 mins 

Calories burned - 740

AHR - 152/79% MHR - 199/104%

Push ups - 100 

Crunches - 200 

Daily Intake - 

Meal 1 - 1 egg, 3 egg whites scrambles with mushrooms.  Protein pancake - 1/2 cup of oat mixture, 3 egg whites topped with 1 tbsp of honey. 3 cups of black tea. 

Meal 2 - 1 scoop of protein powder mixed with 1 cup of water. 3.5 oz of chicken breast grilled. 

Meal 3 - 1/2 cup of oat mixture cooked with 1/2 apple and 1/2 scoop of protein powder. 32 oz of water  

Meal 4 - Off for dinner with friends......will report back!!