I’m so glad to be done with rest week. I know it’s a necessary evil, and I kept my activity level up with two personal training sessions, LISS cardio, YF, yoga, walking and tai chi, but I was missing the serious weightlifting by Friday.
I’m back on the TT for Women program this week, starting with the first workout in Phase 1. TT programs are generally broken up into segments that last 4 weeks each, after which your workout sets and routines are changed out. (I started out with the mandatory-for-everyone 4 week Beginner phase.) I like the new routine a lot, even though the first superset of barbell squats and chin ups is pretty rough. My arms have that tingling, energized sensation that comes from a good workout, or at least a workout that includes chin ups.
Bike sprint intervals are postponed until tomorrow after my session with Ashley because I ran out of time today and am going to an Orlando Magic game tonight with my dad. Depending on when I get home, I may do 30 minutes of YF Flexibility.
Food will be pretty barebones and lacking in creativity today because Chris and I spent most of yesterday organizing the office and filling up those new IKEA wall cabinets with miscellaneous office crap–er, I mean supplies–and tossing out a hundred pounds of old computer parts, CD roms, and papers that will never be used again. I think it’s important to do a tech purge every 3 or 4 years because nothing piles up faster than last year’s computer parts when one is of the geeky persuasion. With two of us in the house, the combined volume of outdated software, hardware, and peripherals in the home office filled an entire walk-in closet.
It doesn’t look all that different, but when I open up the closet in that room, I no longer fear that an avalanche of stuff will come crashing down on my head.
TT Warm Up Circuit x 2
TTFW Phase 1, Week 1, Workout A
1a) BB Squat (3×8 @ 125 lb)
1b) Eccentric Chin Ups (3×5 @ bodyweight; 5 seconds down)
2a) DB Split Squat (3×8 @ 35 lb)
2b) DB Incline Bench Press (3×8 @ 35 lb)
1a) Ab Curl Up (2×10 w/5 second hold at top of curl)
1b) Side Plank (2×4 on each side; hold 10 sec)
2a) Bird Dog (2×6 on each side; hold 5 sec)
2b) Plank (2×30 sec)
WO: 1/2 scoop dextrose, 1 scoop chocolate whey protein
1: 1/3 c. oatmeal, 1/4 c. raisins, 1 scoop chocolate whey protein
2: 4 oz. chicken breast stir-fried with 1 c. mixed vegetables, 1 small banana
3: 2 oz. trail mix with almonds
4: 2 rice cakes, 1 T. all natural peanut butter, 1/2 scoop whey protein, 1 c. baby carrots and zucchini
5: 3 oz. chicken breast, 1 c. baby carrots and zucchini, 2 T. salsa, 1 large orange
6: 4 egg white /2 whole egg omelette with 3/4 c. mixed veggies
Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine
CALORIES: ~2000 calories (40% carb/35% protein/25% fat)