jenscats5 said:
Tuesday June 14
Waking Temp: 98.2 (7:45am)
Weight: 138.2
8:10am
2 Cardio Breeze
8:15am -- Drove to gym
HIIT Cardio on Treadmill; 6 minute warmup; 5 cycles running @ .5% incline @ 6.0mph 1st cycle = 4 mins, remaining cycles = 3 mins; alternate with walking at 4.0mph; 5 minute cooldown; 35 minutes total
Abs
V-Ups with 4kg ball -- 3x20
Decline Bench Crunches w/25lb Plate -- 3x20
HR Monitor shows 387 cals burned
10:15am
1 egg yolk + 6 egg whites
2/3 cup dry oats + 1/2 cup skim milk + 2 packets Splenda + Cinnamon
Scrip + 1 serving Liquid Gluc/Chon/MSM blend
12:20pm
5.25oz strawberries
1 cup 1% fat Cottage Cheese
1 Stacker3 XPLC
3pm
2 cups romaine lettuce + 2oz cucumber + 2oz asparagus + 1oz bell pepper
4 7/8 oz Solid White Tuna (canned)
1 hard boiled egg
2 tblsp LF Newman's Own Sesame Ginger Dressing thinned with ACV
(about 1 tblsp actual dressing)
1 Diet Sprite
4:15pm -- Walk to gym, 30 mins
Hams & Tris
SLDLs: 50lbs** - 1x10, 1x10, 1x10, 1x10
**Weight listed does NOT include the bar weight, used standard bar
Close Grip Bench Press: 30lbs** - 1x10, 1x10, 1x12, 1x12
**Weight listed does NOT include the bar weight, used standard bar
Leg Press (Feet High & Wide): 110lbs** - 1x10, 1x12, 1x10
**Weight listed does NOT include the sled weight
Assisted Machine Dips: 60% - 1x12; 50% - 1x10, 1x12
Lying Leg Curls: 80lbs - 1x10; 90lbs - 1x9, 1x10
Tricep Cable Pressdowns: 70lbs - 3x20
Walk Home -- 35 mins
HR Monitor shows 420 cals burned
**Felt great on the workout, little tired close to home, but no light-headedness or swooning, despite the heat.
6:30pm
Protein Shake: 2 scoops SportPharma Choc. Protein Powder + water + ice
8pm
6 5/8 oz baked Tilapia w/Mrs Dash
~ 1.5 cups cooked spinach
3 oz zucchini + 1.5 oz yellow squash + .5 tblsp (few dashes) Low Sodium Soy Sauce
1 Tblsp. Safflower Oil + ~ 1/8 cup salsa
1 Tums EX
9:45pm
1/3 cup SF Raspberry Jello
Totals: 1527 cals, 42g fat/26% (9g sat/6%, 14g poly/8%, 7g mono/5%), 89g carb/20%, 15g fiber, 196g protein/54%