In my revised workout schedule, Sunday is my sole 100% TT day each week with weights, core, and intervals all done in one session. The other two TT workouts of the week are broken up into a day of TT weights and personal training (also weights) followed by a day of core/intervals to allow for more recovery between lifting sessions. I must admit that there is something very nice about knocking all three components out in one go.
For one thing, I really feel like I deserve my post-workout chocolate whey shake and chocolate chip rice cakes.
I decided to take my time this morning and get in three full meals before going to the gym. As a result, I finally got up to 145 lbs (a bit above my current bodyweight) for full BB squats today and increased my BB RD by another 10 lbs to 125 lbs. Very happy. Must shoot for 200 lbs without a spotter by the end of the year now, LOL.
I may try to jump to 30 lbs for the standing DB press next time I do this workout, though I have a feeling that 27.5 lbs would be more appropriate. Too bad my gym doesn’t have those 2.5 increments past 15 lbs.
– TT for Women Weeks 9-12 Workout B
A1) BB Squat (3×8 @ 115, 135, and 145 lbs)
A2) Eccentric Pull-ups (3×5)
B1) BB Romanian Deadlift (3×8 @ 115, 125, and 135 lbs)
B2) DB 1-Arm Standing Shoulder Press (3×8 @ 25 lbs)
– Core Training B
– Intervals – Stationary bike (levels 8/11)
1) 2 plain rice cakes, 1 oz. raisins, 3 egg whites
2) 1 small banana, 0.5 oz raisins
3) 4 oz. turkey breast tacos with lettuce, salsa, and tomatoes
—PWO 1 scoop whey with BCAAs and 2 choco chip rice cakes (just wanted something to chew on instead of pure dextrose)—
4) 4 oz. Ground turkey breast, 1 c. broccoli, 1 large pear
5) 4 white/2whole egg omelette with 2 c. spinach and 3 T. salsa
6) 1.5 scoops whey