Monday, July 16, 2012
New totals for July - Day 16
Miles - 64.88
Pushups - 1,950
Squats - 2,587
Quick ST today along with 2 on the treadmill while my little girl took her nap. There is much to do this week but I want to finish strong and get in a few more workouts before we leave. I am very pleased with how my body has responded to my strength training, my diet and the overall changes I am seeing. I am actually looking forward to a new challenge which will start Monday August 6th.
Here are my results from today...
Morning ST - 30:03 mins -
Standard Military Push ups - 5 sets of 20 reps
Two arm bicep curls with sumo squats - 3 sets of 20 reps with 20 lb Db's
Squat Press - 3 sets of 20 reps using a 33 lb...(15 kg) plate
Plank Row - 3 sets of 30 reps with 8 lb Db's
Plank lateral raise - 3 sets of 30 reps with 8 lb Db's
Horizontal Chops with sumo squats - 3 sets of 20 reps with a 33 lb plate
2 Interval sessions on the tread today -
Running intervals - max speed 12.0 kph and walking intervals punching, pressing and curling 5 and 8 lb Db's - 20 mins, 1.55 miles AP 12:54 mm
Walking incline intervals - 10% and 15% - max interval speed - 7.7 kph @ 10% grade - 25 mins, 1.55 miles AP 16:07
Finally, I did 200 cross body mountain climbers ( 100 reps each side) and then I did 100 Bosu ball pushups ( all military). I am happy I was able to get in 3 good workouts today, all of them short....a total of 75 mins but I pushed hard to make the most of every minute.
Nutrition for the day -
Water - 6 liters
M1 - Natural PB with gluten free crackers and 1/4 grapefruit
M2 - 2 hardboiled egg whites and a whey protein shake with strawberries and spinach
M3 - Organic Kefir with ground flaxseeds, sliced almonds and fresh strawberries. Vitamineral Green
M4 - Ground chicken with eggplant, bell peppers, spinach, mushrooms, tomatoes, and hot peppers sautéed together with olive oil and onions. GF rice cake with natural PB
If hungry later on M5 will be ... 2 eggs scrambled with spinach,mushrooms and a whey protein shake made with water.