Sunday:

Sunday was a great day, but busy as well. I was running around before attending a NIN concert 😀 I should have done legs, but didn’t get to it. 

Cardio:

Step Climber 20 minutes

Cross Ramp 20 minutes

Total Time: 45:29

Calories: 400 45%

Heart Rate: Max 174 87%

                   Avg 141 71%      

My eating was a bit screwed up. I last ate at 2:30pm, then jumped around in the huge pit in front of Trent Reznor ❤  Then I didn’t get to eat until 12:30am, which was a big turkey and cheese sandwich on gross white sub roll. But I figured it’s better than pizza.                 


Monday:

Incline Chest Press: 15# x 1 x 12, 20# x 3 x 10

Flat Bench Press: 15# x 2 x 12, 20# x 3 x 10

Cable Crossovers: 20# x 3 x 12, 30# x 1 x 10

Pec Dec: 40# x 2 x 15, 50# x 2 x 10

Getting stronger with the higher reps. That means when I get back to 5 x 8 or 6 x 6, hopefully I’ll be stronger there as well!

After lifting I did 30 minutes of cardio 😀

Total work out time: 1:13:47

Total Calories: 420 50% Fat

Heart Rate: Max 165 83% of Max heart rate

                   Avg 116 58% of Max heart rate

 

Diet was on track, no cheating at all.

Breakfast/Pre workout: .5 egg whites, 1 egg, 2 slice turkey bacon, 1 piece ezekiel bread, 1 Tbspn smart balance light butter

Post Workout/Snack: 1 scoop Elite 12, 3 walnuts

Lunch: 1 Tbspn Fat Free Cream Cheese, 1 pouch of Light Chunk Tuna, 1 low carb pita, onions, 1 pickle chopped, lettuce, 1 light string cheese, 1 cup of seedless grapes

Snack: Med Apple

Dinner: Leeks, 1 pouch salmon, cherry tomatos, 1 Tbspn of Toasted Sesame oil, 1 shallot, .5 cup corn

Before Bed: I scoop vanilla casein, 1.5 cup low carb/sugar/non fat milk (calorie countdown)

 

Weight: 136lbs down 2lbs from last week.

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