Comments: Had the day off today so took things a little easy. After my workout, I took Kim's advice and went and had a massage. It was wonderful and definitely what my old achy muscles needed! I was curious to see if the workout was any easier doing it without having worked all day. Apparently it doesn't matter what time I do it, it's still going to be tough. Oh, well!
Nutrition:
Woke up at 7:30 a.m.
Breakfast at 8:00: Coach's smoothie
Snack at 11:o0: rest of smoothie
Lunch at 1:30: Coach's tuna salad + 1 apple
Snack at 5:15: 2 slices turkey deli meat
Dinner at 7:30: grilled chicken breast, green beans, green salad with tomatos and onions with olive oil and lemon juice dressing
Liquids: 4-1 pt. 7.7 fl oz bottles of water; 4 servings of green tea
Workout at noon:
Cardio: Warmup (1-1/2 minutes fast walking; 3-1/2 minutes slow jogging); 2 minutes fast jogging, 2 minutes 15 seconds fast walking -- 3 sets
Strength Training Circuit:
Shoulder squats (w/8 lb wts): 3 sets of 14 reps
Step ups (w/8 lb wts): 3 sets of 14 reps
Push ups: bench -- 2 sets of 14 reps; full -- 1 set of 14 reps
Dumbbell Burpees (w/8 lb wts): 3 sets of 14 reps
Bench dips (w/feet on chair): 3 sets of 14 reps
Get ups (w/5 lb wt): 3 sets of 14 reps
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