I'll take a break from blogging this here after this post (maybe I'll move to once a week or something), but I had a day yesterday after doing my first prescribed workout. Everything hurt afterward except my abs, which only didn't hurt because everything else was too fatigued to work them well.
Which makes today an abs day, I guess.
Incidentally, I supplement my daily intake with 2,050 mg of ginseng and a multivitamin (Centrum, if it matters to you). I also drink a lot of water, probably in the 100-120 oz range.
Fitness
- 2 miles walking over 8.5 hour standing shift
- 45 minutes racquetball, fast pace
- Free motion biceps: 30 pounds, 3 sets of 15 reps
- Bicep curl: 30#, 3x12
- Tri pull, slanted handles: 70#, 3x13
- Tri pull, rope, thigh split: 50#, 3x12
- Seated bench press: 70#, 3x12
- Lat pull: 90#, 3x15
- Deltoids: 10# 3x15
- Leg extension: 90# 3x15
- Leg curl: 80# 3x13
- Back extension: 30#, 3x15
Food
- 1 c Special K with 1/2 c 1% milk
- 1/2 c 1% cottage cheese
- 1 med. banana
- 20 oz black coffee
- 1 c nonfat peach yogurt
- 4 fresh dates
- 1.5 tbsp reduced fat peanut butter with 2 tsp honey on 1 multigrain sandwich thin
- 6oz baked chicken
- 1 med. apple
- 1/8 c shredded cheddar cheese (clearly my indulgence for the day)