This will be quick, because I’m exhausted. I had a long day at work today (just very busy) and a tough workout. Now, it’s raining and cooling off in our house after 2 days of record heat, so I wanna go snuggle with the hubs before bed.
Breakfast
Blueberry cinnamon cereal, milk, banana, blueberries
Lunch
Chili over brown rice, carrot sticks and grape tomatoes
Snack
One mini cupcake – I got the other for my co-worker. Just a nibble of a sweet treat!
After my last meeting of the day I ate an unpictured tangerine and a cheese stick on my way to the gym
Exercise
Another hum-dinger today! Took me 1h50m.
30 minutes of cardio – 10 on the stationary bike, 10 on the stair mill, and 10 on the elliptical (I was a bit bored/restless, so this worked for me today)
Upper body strength:
Exercise |
Reps |
Weight |
Incline Dumbbell Chest Press | 12 / 8 / 6 / 10 | 12.5 lb / 15 lb/ 20 lb/12.5 lb |
Incline Dumbbell Flye | 12 / 8 / 6 / 10 | 12.5 lb / 15 lb/ 20 lb/15 lb |
Bench Crunches (Balance on bench and crunch) | 12 / 3 sets | bodyweight |
Overhead Cable Tricep Extension | 12 / 8 / 6 / 10 | 35 lb/ 40 lb/ 45 lb/ 35 lb |
Cable Pulldowns | 12 / 8 / 6 / 10 | 30 lb/35 lb/ 40 lb/30 lb |
Reverse Crunches | 12 / 3 sets | bodyweight |
Single Arm Rows | 12 / 8 / 6 / 10 | 12.5 lb/ 15 lb/15 lb/12.5 lb |
Bent Over Flye | 12 / 8 / 6 / 10 | 5 lb/ 5 lb/ 7.5 lb/ 5 lb |
Side Crunches | 12/ 3 sets | bodyweight |
Overhead Press | 12 / 8 / 6 / 10 | 12.5 lb/ 12.5 lb/ 15 lb/ 12.5 lb |
YTWL | 12 / 2 sets | 3 lb weights |
Ball Pass Jackknife | 12 / 3 sets | bodyweight |
Bicep Cable Curls | 12 / 8 / 6 / 10 | 35 lb/ 40 lb/ 45 lb/ 35 lb |
Concentration Curls | 12 / 8 / 6 / 10 | 12.5 lb/ 12.5 lb/ 15 lb/ 12.5 lb |
Planks | 3 / 50 seconds | bodyweight; on elbows |
770 calories burned. Holy crap. 🙂 I kept the weights a bit light, so I could continuously move through everything with little rest. I was still tired/sore when it was over!
Dinner
Leftover pulled pork, baked beans, and coleslaw. Nom.