I am now a devotee of early morning workouts. I am not, however, a fan of the frigid temperatures that await me as I walk out of my front door. I believe this has been the coldest winter that we have experienced in Hampton Roads in a very long time. It’s cold. It’s uncomfortable. And it’s just plain icky!
Luckily, it did not slow my momentum. I’ve had really great workouts the past 4 days. Let’s rewind, shall we?
Monday – Leg Day + 30 minutes HIIT elliptical and 15 minutes of steady-state elliptical
|1. Leg Press||90#||1||10|
|2. Calf Press||90#||1||20|
|3. Dumbell Boxing||8# DBs||30 seconds|
|4. Side Lunges||15# DBs||3||5/leg|
|5. Front Lunges with Kick||15# DBs||3||5/leg|
|6. Jog||2 laps (1/5 mile)|
|7. Leg Extension||75#||3||10|
|8. Reverse Leg Curl||70#||2||10|
Tuesday – find it here
Wednesday – Back & Bi Day + 45 minutes of HIIT elliptical and 10 minutes of steady-state biking
|1. High Row||60#||2||10|
|2. DB Cross Curl||10# DBs||1||12/arm|
|3. Rear-Kick Jog||3||2 laps (1/5 mile)|
|4. Back Extension on Ball||Body||3||15|
|5. Incline DB Curl on Ball||12# DBs||3||12|
|6. Jump Squats||3||15|
|7. Kneeling Bench Row||30#||3||8/arm|
|9. High Knees||3||30 seconds|
I had some SERIOUS issues during this workout. During my first set of kneeling bench rows, I pulled my left trap. I have never had pain that strong in my shoulder – so much that it radiated down my entire arm and lasted a good 2 minutes. It was like having a charlie horse in the arm.. ugh! Once it subsided and I stretched a bit, I continued and felt ok for the rest of the day. It’s pretty sore now though!
Thursday – Chest & Tri Day + 65 minutes of steady-state elliptical (avg HR = 144) and 15 minutes of steady-state crosstrainer elliptical (avg HR = 127)
|1. DB Chest Press||20# DBs||1||10|
|25# DBs (woot!)||2||10|
|2. High- Pulley Overhead Cable Tricep Extension||40#||1||10|
|3. High Knees||3||30 secs.|
|4. Incline DB Chest Press||15#||3||10|
|5. Bench Dips||Body||3||8|
|6. Jump Plie Squats||3||15|
Not gonna lie.. the weight-lifting was sorely lacking today, but after 65 minutes of cardio, I didn’t have much strength left in me for the weights. I’m sure I’ll make up for it tomorrow!
I’ve been a bit lazy with the food pictures. It’s been pretty monotonous due to work, but I FINALLY remembered to capture my favorite meal at my favorite breakfast joint, The Broken Egg in Chesapeake. Yes, I did eat part of my breakfast yesterday when I finally remembered that my camera was nearby, but it was heavenly –
Blueberry pancakes (no butter + sugar free syrup) and fresh fruit. They never do me wrong!
They also serve Tazo teas so I had a Zen green tea to go along side my yummy jumpstart!
After work last night, I wanted a snack that wasn’t popcorn (shocker, I know!). I am really trying to incorporate some protein if I need a snack at night, so I ventured into the world of custard-ish oats. I cooked 1/2 C in the microwave with a bit of water. About halfway through the cooking, I added 2 squirts of Egg Whites Int. (about 2.5 whites), and some frozen berries and finished cooking. What I got was a HUGE bowl of oats that were super yummy!
My oats somehow don’t look as pretty as my fave bloggers, but I’m sure they tasted just as good! Breakfast food for snacks just feels so right.
This morning, I returned to a more traditional breakfast.
Egg Whites + spinach, 1/2 Sun Dried Tomato Flatout with Laughing Cow + fruit. I love this combo and it keeps me full for several hours on only about 350-400 calories (depending on how much fruit I have). Yes!
And now – a new snack to go with my hot cocoa and then it’s off to work! Gotta tell ya, I really like this Kashi Crunchy Chocolate Caramel Bar, and it’s stats. Maybe because it’s got whole pieces of popcorn in it.. maybe.