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Done everything on diet and workout I was supposed to do today. Woke up tired, sleepy, and sore and didn't really feel up to going to the gym, but I made my smoothie, and dragged myself there for my cardio class. However, the class was cancelled! And it was a dull grey day to try to do any workout on one's own, but I fought the feeling, stretched, and got on that treadmill, and made myself stick to the C25K routine, for 4 min jogs. I upgraded it slightly and did 4 sprints at 5.2-5.4 mph, of which the last minute each round was as 6.2 mph. My in-between walking speed was at 4.0 mph. Burned more miles than usual (2.38 compared to 2.22).
After that, I stuck to my schedule and did lower body workout.
Front lunges: 20-30 reps, 3 sets with 8 pd weights
Side lunges: 20 reps, 3 sets, 8 pound weights
back lunges: 20 reps, 3 sets, 8 pds
Squats with 50 pound bar: 15 reps, 1 set. 20 reps, 3 sets!
(Also, brownie point for navigating the heavy bar and machine contraption on my own, and not being afraid of workign out WITHOUT my trainer in that professional-looking high testosterone weight room!)
Calf machine: 15 reps, 3 sets at 40 pounds
Skipped the quad machine.
Meals:
pre-workout shake: protein pwd (1.5), soy milk (0.5), ff yogurt (1), strawberries (1), small banana (1)
coffee with creamer (1)
post-workout shake: same as above (5 pts)
scrambled egg white (1), meatless crumbles (1), flat out bread (1), cheese (2), veggies, and little bit of butter (0.5)
Dinner: (only 2.5 pounds left! will prbly make a chicken stir fry with 8 strips of chicken being 2 points!)
Total: no more than 19 pts is the goal
P.S: Do you guys have any lo-cal appetizer and snack ideas for a party? I am hosting a july 4th party at my place, and it's a potluck so I've asked everyone to bring a main dish, and I'll be providing the apps. So can you think of easy to make stuff that is tasty but low-cal? THANKS!!! I am nervous about this party as I don't want it to undo everything good I did this week!!
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