14Jan08
FIRST CARDIO SESSION:
I did forty minutes on the treadmill…it has a feature that shows you where you would be if you were on a track, so I walked a lap at 15% incline between 2.6 and 3.0 mph, then ran a lap at 5% and 5.0 mph (upped it to 6.0 a few times and 7.0 a few times, but only for about 15-30 seconds). Did six laps total, then a ten-minute cool down. One of the best cardio sessions I’ve had in quite a while! This afternoon I will probably just do my regular thing–walking at 15% between 2.6 and 4.0 mph.
SECOND CARDIO SESSION:
I was running short on time, so I opted for HIIT. So I did ten cycles of one minute walking (2.5 mph at 5% incline) and one minute running (6.0-7.0 at 5% incline). I then did a five-minute cool-down.
WEIGHTS: (3 sets of each except pull-down super-set…just did two of those)
bent over rows
lateral rows
cable pull-down
reverse pull-down
narrow grip pull-down
bench dips
tricep kickbacks
narrow grip pull-down
bench dips
tricep kickbacks
FOOD:
goat whey shake / oatmeal
N.O. Explode / Xtend
ham slices w/ mustard, pickles and a few green olives
N.O. Explode / Xtend
chicken and steamed veggies
low-fat key lime dessert
N.O. Explode / Xtend
ham slices w/ mustard, pickles and a few green olives
N.O. Explode / Xtend
chicken and steamed veggies
low-fat key lime dessert
Didn’t eat enough food, but the quality was much better. I was at the gym twice today so I didn’t have time to eat much in between gym visits. I go back to work tomorrow so I will be able to eat quite a bit more tomorrow. I can’t wait!
