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So, today we begin to integrate back into slooooowly increasing some intensity. I slept decent last night but there was an hour my fitbit says I was "awake".
That there would be the culmination of all the minutes I was coughing up junk. bleh!
I finally sucked down the very last of the mucinex (about half a cap full) and fell back asleep. It sounds worse than it is; this is just the latter part of a bad flu when everything's about drainage. And, your body's ready to get rid of whatever junk it needs too.
The bottom line is I feel okay about increasing reps and intensity, but I'm still being measured about it. Some reps I'm increasing by 3, and some just by 2. I'm only increasing the resistance on the recumbent bike up to 17 and hope to be back up to testing out level 20 by next Tuesday. In the meantime, I feel level 17 is appropriate for now.
Today's workout is as follows:
After stretching, start first with my hardest:
1. 15 modified floor push-ups (increase by 1)
2. 22 Shoulder presses (increase by 2)
3. 22 Tricep push backs (increase by 2)
4. 30 Shoulder raises (increase by 3)
5. 30 side angled push backs (increase by 3)
then go to:
1. 20 inner thigh piques (increase by 5)
2. 15 inner thigh circles, both legs and both ways (Increase by 5)
3. 20 Side lying double lifts (increase by 5)
then we can go to the bike:
1. As per rotation - up resistance to level 17 for 30 minutes
End with:
1. 30 bicep curls (increase by 3)
2. 60 sit-ups, 90 crunches (Increase by 15)
3. 38 abductor lifts in all 4 positions (increase by 3)
4. 30 Over the head tricep push backs (increase by 3)
I also plan to hop in the pool afterwards for a quarter of a mile swim. The weather has been gorgeous lately and pool temp is a warm 84 degrees. Mama tells me there's no adjustment time when you get in. I need a little healing love from our pool. I won't over do it, but a little lap time will help work some tension out.
And, lucky me, there just so happened to be enough calories left in my budget for a protein shake! woohoo
I was actually down .2 lbs this a.m. and weighed in at 193.2. I think it's the first time ever, after a cheat meal day I've actually gone down a bit. But, I still have .6 lbs of water tucked in there somewhere, hehe.
Oh, and I talked to the lady down at the Daily Grind this a.m. and asked her how many calories her protein shakes were. She said, it just depended on how I wanted her to make them. She also said, she had almond milk which is what I like to make mine with. This is wonderful! I've been trying to think of a creative snack to get me through on those cheat meal Thursdays when Mom and I decide to go out for dinner, which means I need to forgo any kind of big lunch. A healthy protein shake is perfect to get me through! And, she has peanut butter flavor (that's the next flavor I want to buy after I work through my double chocolate whey powder!). She also has fresh strawberries. So, I can probably do a 16 oz protein shake (with 1 cup of almond milk and ice & some strawberries) for around 200 cals, which is perfect!
Have a Happy Friday, everyone!
Diet Calendar Entries for 23 June 2017:
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1259 kcal
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Fat: 38.44g | Prot: 88.74g | Carb: 107.87g.
Breakfast: Coffee with Cream and Sugar, Subway 6" Steak, Egg & Cheese Flatbread. Lunch: Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Almond Milk, Cantaloupe Melons, Blueberries, Strawberries. Dinner: Stir Fried Vegetables, Chicken Breast. Snacks/Other: Mucinex - fast max 4 hour cold and sinus, Red Table Wine. more...
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