Workout and Meals 6/30/09

I was up bright and early at 5:30 a.m. to get my lifting done!

Here's my day:

Meals
a.m. - workout
1. syntrax nectar protein drink w/brown rice cake
after shower - green drink w/organic spinach, kale, collards, celery, cucumber, parsley, ginger, apple, lemon juice, apple juice, 1 tablespoon flax oil mixed in and a cup of green tea

2. chobani plain greek yogurt w/a mango and Mrs Mays nut berry crunch

3. 3 oz chicken breast, green beans, 1/4 c quinoa, watermelon

4. snack pack cottage cheese, cherries

Meals 5 and 6 - Girl's night at a friends house. Snacks and fajitas are on the menu : ).

Workout
New Rules of Lifting for Women, Phase 1 workout B

warm up - 5 mins bike, bridges
deadlift - 45x5 warm up, then 3x8 - 65, 70, 80

alternating
db shoulder press 3x8 - 12, 15, 20
wide grip lat pulldown 3x8 - 60, 70, 70

alternating
lunge 3x8 - 12, 15, 15
swiss ball crunch 3x15

cool down - 5 mins bike + stretching
Weight portion of this workout was 28:48 so about 40 mins total.

My deadlift weight is going up now that my form has improved greatly and I've been doing it barefoot. I noticed some instability doing lunges with my running sneakers so I did go out and purchase my Chucks today. I hope things improve in future workouts.

I am just terrible at wide grip lat pulldowns. In most cases, my grip gives before I can finish the set. I really need to work on this. Looking forward to incorporating some kettlebell training and maybe some farmer's walks to help me with grip strength.

Also, I can normally use 20 lb dumbells for a shoulder push press and today was able to do regular shoulder presses with the 20s so nice improvement there.

If the weather is nice tomorrow morning, I'm going to rock the sprints and stairs at my local high school track with my friend Gymboss. If it's not so nice, I'll head to the gym for sprint intervals.