Saturday, March 24, 2007
One Hundred Swings
Saturday AM weight 125.2
7:45 2.5 mile walk
8:45 Bikram yoga
11:45 KB 2 hand swings
40 2 hand swings w/26 x 5 sets, 1 min. on 1 min rest = 10 min. total
Work sets w/36
40 2 hand swings, 1 min. on, 1 min. rest
60 2 hand swings, 1.5 min. on, 1.5 min. rest
80 2 hand swings, 2 min. on 2 min. rest
100 2 hand swings, 2.5 min. on 2.5 min. rest (video shows reps 40-100)I alternated these 4 sets in order 1 time, and then reversed the order for the second rotation, and then reversed again for the 3rd rotation, ending with the 100 rep set. So the order went like this; 40,60,80,100,100,80,60,40,40,60,80,100. All four sets to 14 min. to complete x 3 rotations = 42 min. total
3 sets of bottoms up swings 10 L,10 R,10 L,10 R, 2 min. on 1 min. rest.
Total workout time 60 min.
5:00 & 11:00am coffee w/cream 60 cal.
11:30 2 tbl. PNB + 1 tsp. honey 220 cal.
1:30 steel cut oats w/milk 185 cal.
2:30 broccoli salad (broc,red cabbage,carrot,cranberries,grapes)470 cal.
2:30 1 small can of tuna in water + 2 tsp. mayo 210 cal.
4:30 chocolate sucker 70 cal.
6:30 veg soup w/brussel sprouts, butternut and spaghetti squash 220 cal.
6:30 roasted chicken (leg/thigh/wing/part of breast, 10oz.) 500 cal.
Total calories 1945
I wasn't feeling a "cheat day" but I increased my calories with nutritious food to recover from my 3 separate workouts today. I am having a hard time chosing high calorie foods.
Every time I think about what I would like to treat myself to, I always talk myself out of it because I don't think the calories are worth it! Probably because I can't just eat one cookie or one serving of ice cream, or one reg. candy bar. I want a whole bag of cookies (1800 cal) and a whole pint of ice cream (with PNB and coconut 1800 cal.) and a king size Snickers (500 cal.). So I'd rather have none.
Friday AM weight 125.4
coffee w/cream 85 cal.
8:30am 1/3 chocolate brownie 120 cal. (I was at a coffe shop)
12:00 oats/milk/sliced almonds 285 cal.
3:30 grilled salmon (5 oz.) 250 cal
3:30 veg soup w/pasta and rainbow chard 300 cal.
5:30 fig yogurt w/ toasted coconut 340 cal.
8:30 sm pea soup w/smoked turkey and extra veggies 300 cal.
Total calories 1680
I had a great week. I tried to eat more and kept my calories between 1600 (low) to 2000 (high) all week, but my weight stayed low. Normally I would shoot for below 1500. That's why I had choc. brownie Friday morning.