Monday, July 5, 2010

NROL4W - Stage 3 - Monday - Workout B2

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 bench jumps for my work intervals and a light jog for my recovery intervals. During my first two work intervals, I completely lost the signal from my heart rate monitor strap, so I only showed a calorie burn of 114 calories. I am tired of this crap. I ordered a new strap. 2 activity points for the weights, 1 for the intervals.

Before my workout, I played some basketball with my son to warm up. I've been trying to get him outside every morning before it gets too hot and sunny. It was fun, but man, he's such a cry baby when he misses. I'm hoping that soccer camp at the end of this month will help with that.

apple & cottage cheese
eggs w/ light English muffin & sugar free jelly [1 pt]
yogurt & pudding mix w/ cereal
carrot sticks & red pepper slices, apple
brown rice & stir fry vegetables

80 ounces of water and two coffees. 34 weekly and 3 activity points remaining.

Tomorrow's workout - not sure. I was going to do tabatas but I think I need to save those for a day before a rest day. I hope to get out and play basketball with my son, maybe take him for a bike ride. 

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