I did arms and chest with Ashley this morning and actually had a very challenging workout. For once I got to the gym 10 minutes early and even had time to do the warmup circuit from TT before getting started.
I had a bit of time left at the end, so I did 3 quick intervals on the treadmill at 4 mph/9.5 mph (2 min/1 min).
For the first time in weeks I am not tired or sore. I think that backing off from the higher volume of training I was doing was a good idea. I feel like I actually have time to recover between sessions now, and I am getting that lovely tingly sensation in my legs and arms up to 2-3 hours after a workout that I’d like to imagine is caused by my muscles rebuilding themselves.
Anyone else get this?
The equally lovely “lean” feeling in my core after a HIIT cardio session is pretty motivating, too.
141 lbs again today, but my thigh measurement has dropped about 1/2″ and my lower ab measurement (at the belly button) has gone down to 28″ from 29″ two weeks ago. I’m going to take comprehensive measurements tomorrow and again every two weeks to make sure I’m headed in the right direction with this bulk.
Two more days before I head out on a 4 night Bahamas cruise with Chris, my parents, and my sister. 🙂 Depending on what their workout facilities are like, I’ll either do my regularly scheduled TTfW program and use a bike or the outdoor track for intervals or go with the Intermediate bodyweight TT program if no free weights are available. I’m not going to try to be hardcore on my diet on vacation, but I *will* stock up on fresh fruit at breakfast if it’s available, make sure I get in enough protein and limit desserts to one per day. 😉
– TT Warmup Circuit (2x)
– Arm/Chest Circuit (x 2)
DB Incline Flyes (15 x 20 lb)
DB Flat Chest Press (15 x 30 lb)
DB Hammer Curls (15 x 20 lb)
BB “21s” Curls (3 x 7 x 30 lb)
DB Tricep Kickback (15 x 10 lb)
Bench Dip (15 x BW)
Bench Dip Pulse (10 x BW)
– 3 sets of running sprint intervals on treadmill
(4 mph for 2 minutes/ 9.5 mph for 1 minute)
Todayâ€™s Planned Eats:
1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
2: 40 g Great Value Mountain Trail Mix, 1 slice high fiber LF pumpkin bread
3: 4 oz. chicken breast fingers, 1 c. Peking vegetable mix, 2 tangerines
4: 2 oz. Yogurt and Mix trail mix
5: 4 oz. baked chicken fingers, 3 c. spinach/Romaine/tomato/green pepper salad, 2 T. Kraft Free Zesty Italian dressing, 2 corn tortillas, 1 tangerine
6: 2 whole egg/4 egg white omelette with 1 c. spinach and 2 T. salsa
Water: 16 cups
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D
Calories: ~ 1800-1900 (39% carb/32% pro/29% fat)