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.
Blueberry cinnamon cereal, milk, banana, blueberries
Chili over brown rice, carrot sticks and grape tomatoes
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
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:
|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!
Leftover pulled pork, baked beans, and coleslaw. Nom.