Friday, July 2, 2010

NROL4W - Stage 3 - Friday - Workout A2

After I blogged last night, I had half a serving of pork rinds [1 pt].

Stage 3A

one-arm dumbbell snatch 3x6x25 lbs
105 s rest

dumbbell single leg Romanian dead lift 3x6x30 lbs
barbell bent over row 3x6x70 lbs
105 s rest

dumbbell single arm overhead squat 3x6x10 & 20 lbs
dumbbell incline bench press 3x6x30 lbs
105 s rest

plank 3x90 s
reverse wood chop 3x6 - purple band
105 s rest

bodyweight matrix (24 squats, 12 lunges per leg, 12 lunge jumps per leg, 24 squat jumps) - 8:54. I think I'm not going low enough for my jump lunges/squats. I somehow cut 2 1/2 minutes off my time. That can't be right. Next time I will focus on depth instead of just speed.

2 activity points for the weights, 1 for the matrix. 

apple & cottage cheese
scrambled eggs w/ onion, peppers, avocado & salsa, toast w/ Smart Balance [2 pts] - I was going to wait until I finished running errands to eat this but before I left, I started feeling just a little hungry and decided it would be best not to wait. I'm so glad I ate. I can't imagine what horrible food decisions I would have made in the checkout line at the store.
salad, so full of vegetables I can't even name them but also with cheese [3 pts] and vidalia onion dressing [1 pt] thinned with some olive oil
half a turkey sandwich [1 pt] - I had to try out the mayonnaise I made. It rocked!
roasted vegetables, lean pork chop

80 ounces of water and two coffees. 7 weekly and 14 activity points remaining.

Tomorrow's workout - maybe a bike ride, but honestly, my legs are shot and I might just rest.

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