Update on Workouts and Plans for Upcoming Week

I have been slacking on my workout and meal posts but not to fear everything is moving along nicely. My eating has been the same. I didn't try any new raw food recipes but I have one planned for next week. Last night we went to dinner with some friends, and my husband and I had sushi and I had a glass of red wine because I didn't love the dessert menu. I was either going to do a glass of red wine or dessert ;-).

Here were my workouts from last week:
Wednesday - OFF
Thursday - run - treadmill sprints
Friday - lift
Saturday - OFF
Sunday - lift

Here are the details of Friday's and Sunday's workouts:

Fri, 6/26 - NROL4W, Phase 1 workout B
5 mins bike
deadlift - 45x5 warm up, then 3x10 - 60, 65, 75

alternating
db shoulder press 10x6 warm up, then 3x10 - 12, 15, 15
wide grip lat pulldown 50x5 warm up, then 3x10 - 60, 60, 70

alternating
lunge 3x10 - 10, 12, 15
swiss ball crunch 3x12
5 mins bike + stretching

Weight portion of the workout 31:16 plus bike and streching about 44 mins.

Sunday, 6/28 NROL4W Phase 1 workout A
5 mins bike
squat -45x5 warm up, then 3x8 -60, 65, 70

alternating
push up 3x8
seated row 3x8 - 90, 100, 110

alternating
step up 3x8 - 12, 15, 20
prone jackknife 3x15 (this was tough!)
5 mins bike
Weight portion was 26:43 plus bike and stretching about 40 mins.

I'm down to the final workouts in Phase 1 which are 3 sets of 8 reps. I felt stronger in today's workout especially with the squats because I did them barefoot. I am positive this has improved my squat tremendously in addition to the workshop I attended last Wednesday which really helped with my form. I feel that a previous knee injury has kept me from really being able to push the weights when it comes to squats and deadlifts but now I feel more confident in my form so we'll see what happens in future workouts.

This is my plan for next week:
Monday - spin
Tuesday - lift + sprints
Wednesday - OFF (or sprints if not done Tuesdsay)
Thursday - lift
Friday - sprints or spin
Saturday - lift
Sunday - OFF

I've got to take Sunday off instead of Saturday next week because I will be traveling up to Long Island for a family bbq. I have many eating challenges next week. Tuesday night I've got a girl's night get together and I'm bringing spinach dip with tons of vegetables. Friday night I have a bbq and Sunday I will be traveling in a car for a few hours each way with a bbq in between. UGH! So as always I must stick to the workout schedule!

What challenges do you have in the coming week? Have you adjusted your plan accordingly?