Not been a bad weekend overall - a little too much salt and not enough water on Friday, a little to much coffee on Saturday, but all in all my food has been pretty good. Moving my off day to Fridays will be great going forward I think - I find that the more time I have to sit around the house, the more likely I am to "graze" on whatever is handy. Moving my offday to a work day means that I'm less likely to have that issue and weekends allow me some quiet time in the gym without the chaos of the day during the week.
My nephew competed in his second powerlifting tournament this week - and while he's struggling a little, mostly due to not having enough knowledge and coaching, we are working on fixing that problem. I'm really happy that I have the resources to be able to get him the help and information he needs...I know he'll be making progress in no time.
Planning on cooking enough food today to get me through the week - I find that when I get home at night the last thing I want to do is cook, so if I'm going to nuke something, I'd rather it be something that I can control quality and calorically. Black Beans and Rice and Chicken Polenta Casserole are on the menu for the week, along with some really fabulous veggie burgers and of course the staple frozen veggies!
On another note, I'm shooting for getting in a gallon of water by lunch time every day - I've been struggling with the water in take for a couple weeks now and need to really push for that. I spend alot of my days sitting at my desk working on my data for my research...no reason I can't get the water in on these days!
Anyway - here is the workouts I did yesterday and today - felt pretty good afterward, although my hamstrings and glutes are not happy today at all lol.
Saturday - Front Squat Training Day 3x3 week
bar only 3x10 (my hips were REALLY stiff...needed a little extra warm up to get moving)
105 3x3
120 3x3
135 3x11 (I'm going with the count that Sarah had since Brad was focused on spotting and I was focused on lifting) By the time I finished these my legs felt like rubber-bands. Could have probably squeezed out two more, but the bar was starting to roll off and I was worried about dropping it.
For accessory lifts - we switched it up and added in some plyo to increase my ability to explode out of deadlifts and squats - the glute ham raises hurt like you wouldn't believe, even more so the next day but boy do they work.
Glute Ham Raise - 5x10
Vertical Jump - 5x10
35 minutes on the treadmill
5 min 3.0mph, 3.5% incline, increase to 5% at end of 5min
10 min 3.2mph, increase incline by 1% each minute
15 min 15% incline, alternate between 4mph and 3.5mph each minute starting at the 15 min mark
5 min cooldown.
Sunday - Cardio and Stretching
Arc Trainer - 10 minute warm up 30% resistance, 4% incline 100-175 strides per minute
Stretching for my lowerback and hamstrings which are rediculously tight today
Stairmaster 35 minute Intervals
5 minutes - level increase each minute (Levels - 3, 5, 7, 10, 13)
5 minutes - level increase each minute (Levels - 3, 5, 8, 11, 14)
5 minutes - level increase each minutes (Levels - 3, 6, 9, 12, 15)
Repeat
5 minute cool down at level 3
Keep moving forward! You have the ability to change your life :)
No comments:
Post a Comment