Tuesdays 30 rep Swing sets

10:30am KB swings

Warm up

40 2 hand swing w/26, 1 min on 1 min. rest x 5 sets = 10 min. (200 swings)
20L, 20 R 1 hand swings, 1 min on 1 min. rest x 5 sets = 10 min. (200 swings)

Work sets

#1
30 one hand swings L, 45 sec.
30 sec. rest
30 one hand swings R, 45 sec.
30 sec. rest

#2
30 L, 30 R, one hand swings, 1.5 min. on, 1 min. rest

I alternated sets #1 & #2 x 6. Both sets took 5 min. to complete x 6 = 30 min. total. (720 swings)

40 2 hand swings w/36, 1 min. on 1 min. rest x 5 = 10 min. (200 swings)

Total workout 60 min. (1320 swings)

Monday Am weight 128.4
7:00pm 1 hour walk (about 4 miles?)

Menu

coffee/cream 60 cal.
broccoli salad w/raisins 320 cal/
tuna w/mayo 210 cal.
prunes (8) 160 cal.
almonds 40 cal.
coffee w/cocoa 80 cal.
chili pepper soup w/roasted veg.(squash, parsnip, brussel sprouts) and leftover stew meat 500 cal.
meatloaf 300 cal.
grapes 120 cal.

Total cal. 1790

After a solid semi-fast on Sunday, I talked myself into being really hungry today. I know I'll pay the price for the roasted veggies and meatloaf tomorrow.

Tuesday AM weight 130.8 (wha-wha-what?)
6:30 Bikram yoga
10:30 KB swings

Menu

5-11:30am coffee w/cream 105 cal.
12:15 prunes (4) 80 cal.
1:00 steel cut oatmeal w/sliced almonds and milk 455 cal. (300/oats,120/almonds,35/milk)
4:30 chili pepper soup w/butternut squash, 3oz. chicken, and black beans 530 cal.
5:30 2 chocolate sucker @70 cal. each = 140 cal.

Total cal. 1310

I had to do a double take when I stepped on the scale Tues. morning. So I re-weighed myself at 11:30am and took bodyfat %. I had been feeling "beefy" since Sunday and here are my results;
129.8lbs and 18.3% BF. That equals out to 106lbs LBM. Last month (4 weeks ago) my weight was 126.6 and 17.2% BF = 104.8lbs. LBM, and 1 week earlier 128.0lbs and 19.2% = 103.4lbs. LBM.

I have been swinging around heavier weights so that explains it. I knew it was time to re-vamp my diet so I need to make some tough decisions about muscle to fat ratio, and get down to the knitty gritty! I'm leaning toward keeping the muscle, which means I have to weigh more.

Wednesday AM weight 127.4 (where's the beef?)
6:30am Vinyasa yoga

Menu

5-10:00am coffee w/cream 90 cal.
12:00 coffee w/cocoa 80 cal.
12:30 prunes (2) 40 cal.
2:00 steel cut oats w/almonds and milk 425 cal.
5:30 large cabbage salad w/curry dressing, golden raisins (1/4 c.) and chinese pork (4oz.) 620 cal.
6:00 candy sucker 100 cal.

Total cal. 1345