Friday, July 9, 2010

NROL4W - Stage 3 - Friday - Workout B3

Stage 3B

barbell Romanian dead lift w/ bent over row 3x6x75 lbs
105 s rest

partial single leg squat 3x6
wide-grip lat pull down (assisted pull up) 3x6
105 s rest

back extension (on Swiss ball) 3x6
105 s rest

(long arm) Swiss ball crunch 3x6
prone jackknife 3x6
Swiss ball side crunch 3x6 [per side]
105 s rest

Intervals: 3 min warm up, 1 min work/2 min recovery x 5, 2 min cool down [20 minutes total] - I did simulated jump rope with various foot movements for my work intervals and a light jog for my recovery intervals. I burned 137 calories, but even with my transmitter, I had a few odd readings. I'll give it a few days then call Dick's Sporting Goods to see if they have copy of my receipt so I can send this whole thing back to Polar.

2 activity points for weights, 1 for intervals.

eggs w/ avocado, light English muffin w sugar free jelly [1 pt]
lean pork, brown rice & stir fry vegetables
cheese [2 pts] & carrot sticks
orange honey tilapia [1 pt for honey] - This was very good!
yogurt & pudding mix w/ cereal

80 ounces of water and three coffees. 25 weekly and 13 activity points remaining.

Tomorrow's workout - Banish Fat Boost Metabolism

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