Thursday, February 1, 2007

Lateral swing, Squat combos



11:30 KB

My shoulder blade is pretty screwed up so I'm limited to mostly one hand swings. Didn't want to go heavy at all just needed to train smart and heal. Here's what I did:

Warm up sets

40 2 hand swings w/26 1 min. on 1 min rest x 3 sets
10 L, 10 R x 2 (40reps total) 1 hand swings w/26 1 min. on 1 min. rest x 3 sets
Total warm up 12 min.

Work sets

#1
10 L, 10 R one hand swings x 3 (60 reps total) 1.5 min. on 1 min. rest

#2
4, 1 one hand swing, 1 clean, squat, 1 lateral swing L, repeat R, 1 .0 min on 1 min. rest (see 1st part of video)

#3
1 swing, clean squat, lateral trans. x 8, 1 min. on 1 min. rest (see last part of video)

I alterneted these 3 sets x 6 = 39.0 min total

Total WO time 51.0 min

Food Journal

O.K. food journaling on my blog once a week is not going to work for me. Even though I write it down ( I try to keep a running total throughout the day) everyday on paper there's something about re-writing it again. It gives me an opportunity to reflect and re-evaluate.

Alot of times going over it a second time I think about what I was feeling during the day not just the weights and measurements of food. I'm reminded of my mood, maybe struggles or victories and it prepares me for the next day.

I've noticed that I've forgotten some of those details and I didn't realize that I still needed that second reminder. So here's the last few days:

Thurs. 2/1
AM weight 126.6
6:30 Bikram yoga
11:30 KB lateral swings, squats
7:00 40 min walk

Menu

4:30-9:30 coffee w/cream, 10:00 coffee w/cocoa 205 cal.
10:15 small pear 80 cal. 2 PNB, 2 prune 80 cal.
10:45 oatmeal w/ 1/2c. 2% milk 155 cal.
1:00 soup w/kale, butternut squash and leftover pot roast (3oz.) 400 cal.
3:00 3 ginger candies 60 cal., 1/4 c. ice cream 85 cal. (totally not worth it!) and 2 PNB, prune 80 cal.
5:45 cabbage salad w/curry dressing (made with yogurt) and chinese marinated pork (4oz) 400 cal.
6:00 5 prunes 100 cal.

Total calories 1715 ( oh yeah I forgot, 1 roasted pear 80 cal.)

Wed 1/31
AM weight 127.6
6:30 vinyasa yoga

Menu

coffee w/cream 85 cal.
oatmeal w/milk 1/4 c. and sugar (2tsp.)305
coffee w/cream and cocoa 135 cal.
pea soup w/ham, chicken, kale , and butternut squash 400 cal.
small broccoli salad w/tuna and red grapes 360 cal.
6 prune and PNB throughout the day 220 cal.

Total cal. 1505

Tuesday 1/30
AM weight 129.2
7:30am KB
3:30 bikram yoga

Menu

coffee w/ cream, cocoa 165 cal.
pea soup w/ham and extra veggies 400 cal.
yogurt shake w/blueberries ans fiber 350 cal.
1 PNB prune 50 cal.
broccoli salad w/grapes and tuna 320 cal.
lg apple 120 cal.

Total cal. 1445

Monday 1/29
AM weight 128.4
6:30 power yoga
4:30 45 min. walk (3 miles)

Menu

coffee w/cream, cocoa 185 cal.
4 prunes w/PNB (1/2 t. each) 160 cal.
pea soup w/ham and extra veggies 300 cal.
yogurt shake w/blueberries, strawberries and fiber 350 cal.
6oz meatloaf (made w/ground buffalo, pork, oatmeal, egg, ketchup and S&P) 300 cal.
roasted butternut squash 80 cal.
mashed potatoes 100 cal.
misc. 100 cal.

Total calories 1595

2 comments:

Franz Snideman said...

Awesome. That sucks about your shoulder. Nice to see you back in Bikram's.

Tracy said...

Hey Franz, I loved your guys' video for Revolution! Nice to see some new pics of Yoanna too!

Hopefully I learned my lesson about my shoulder! I skipped vinyasa this morning, and I'll go to Bikram tonight.