Tuesday, July 7, 2009

Workout and Meals 7/7/09

Well here it is two days after the weekend and I'm still dragging a bit. I feel like I need to catch up on some sleep or something. Not to worry, next week I will be taking off to rest up between Phase 1 and 2 of NROL4W so plenty of time to sleep then.

Here's my day:

a.m. - workout
1. syntrax nectar protein drink w/brown rice cake
after shower - green drink w/ 1 tablespoon flax oil, green tea

2. chobani plain greek yogurt w/blueberries and raw walnuts

3. 2 egg white, 1 egg omelet w/roasted zucchini, red onion, red pepper, feta cheese, 1/2 avocado, and some watermelon, green tea

4. raw sugar snap peas & red bell pepper w/3 tablespoons roasted garlic hummus

5. 3 oz salmon burger, 1/2 cup brown rice, steamed broccoli

6. snack pack cottage cheese, mango, nut and seed crunch bar

This was one of the final workouts of Phase 1 of NROL4W which are set up a little differently. You do as many reps as you can with the weight you started the program with, then rest for 60 seconds, then move on to the next exercise. For most of the exercises I felt I could have done more but I didn't want to compromise good form for reps.

squat - 45 lb olympic bar for 25 reps
push up - 30 reps
seated row - 80lb for 27 reps
step up - 8 lb db for 32 reps
prone jackknifes 45

Wow I was sweating after this! I didn't have my stop watch so I didn't know how long this took but I did my usual 5 mins of the bike before and after and stretching.

In other news, I got my 12kg kettlebell today and I'm excited to get in some practice! I am planning a workout for Sunday which will probably be my final workout day before my week off. I am not quite sure what I will do with myself for a week. Maybe I can still drag strollers in the sand at the beach and swim in the pool with my son? ;-)

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