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
YTWL shoulder matrix 3x6x5 lbs
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 some Turbo Jam cross body blocks for my work intervals and a light jog for my recovery intervals. I burned 138 calories.
2 activity points for the weights, 1 for the intervals. This marks the halfway point of my New Rules of Lifting for Women program. I've done 13 weeks of workouts, and have 13 more to go.
Food:
hard boiled egg
oatmeal w/ banana
baked squash & red pepper slices w/ homemade honey mustard dressing, grilled turkey patty
apple & cottage cheese
cheese [2 pts]
eggs w/ avocado, light English muffin w/ sugar free jelly [1 pt]
80 ounces of water and three coffees. 25 weekly and 9 activity points remaining.
It's been on my mind that since I'm doing the Weight Watchers Simply Filling Technique, I should point out where I am meeting my 9 Good Health Guidelines (GHG):
...have 6-8 glasses of liquids? yes
...take your vitamin? yes
...eat at least 5 fruits and veggies? yes, barely
...choose lean proteins? yes
...choose healthy grains? yes
...have at least 2-3 dairy servings? yes - between the cheese, milk in my coffee & oats, and the cottage cheese
...get your 2 tsp healthy oils? yes - in my honey mustard dressing
...limit usage of sugar and alcohol? yes
...exercise? yes
Tomorrow's workout - Turbo Jam Punch Kick Jam
Days Binge Free: 18
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