First and foremost, I have to give mad props to my hubby who ran a half marathon today in 1:48minutes. A full 3 minutes under his time for last year! Congrats babe! You're awesome! I'm so proud of you!
All right guys...had a pretty good week...below is a summary:
Off - fasted in AM before blood tests
Back and Bi's
Pull ups - wide grip, assisted
Seated row pulley (was pumped I could still pull 100lbs on this)
Reverse pull ups on smith rack
Standing bicep curls with straight bar
Twisting seated curls
First Turbulence Workout=
Warm up (bw squats, core planks, push ups, rows - 10reps, 2sets)
Chest press super set w/bent over row
Reverse pull downs super set w/reverse flye
Close grip chest press super set w/incline bicep curls super set w/face pulls
23 minutes of intervals - 5 minute warm up w/1:1 intervals 7 times through w/5 minute cool down
Legs w/Olympic bar (no additional weight) on all exercises - did the following 4 times through with no rest in between:
Squats - 25 reps
Split squats - 15 reps each leg
Straight leg deadlift - 20 reps
Side lunge - 15 reps each leg
Bike for 20 minutes immediately after
Turbulence Training - Workout 2
Split squat w/6 inch raise, super set w/romanian deadlift -3x8
Reverse lunge super set w/elevated push up
Bicycle sit ups (3x30) super set w/jackknifes on ball (3x15)
Wasn't supposed to do intervals but jogged five minutes to a hill by my house and did 6 hill repeats
Ran the lake with my doggie who got VERY tired half way through and I had to walk most of way. Poor little fella. But I still got in a good 70 minutes of steady state. And ENJOYED the sunshine. :))
Overall, food for the week went like this (you can check out details at my fit day log by clicking on link on right):
1377 average calories - I am gonna go to 1500 b/c of small food items I might not have written down
On average, macro breakdown went like this for p/c/f: 43%/24%/32% (I had 1% for a glass of wine). I have found that I am very carb sensitive but I am also wondering if I am not seeing results perhaps I need make some changes to my food intake. I definitely know I need to increase my fresh veggies. But I definitely need to do more experimenting. Maybe a carb up day or two during the week.
My legs are officially over trained from leg intervals, light legs Friday night, TT legs on Saturday and my run today. Need to lay off of them for a few days and let them recover.
Will weigh in tomorrow morning although I have to tell you....my scale has been saying the same weight for like the last 6 days so I think it may be off (weighs me the same no matter morning, noon or night within the tenth of a pound). Although I will use weight as a measurement tool, I will be more so focused on body fat and inches. My dear friend Em reminded me that it is about body comp and not about weight. So wise she is (sorry, watching Star Wars and had to break out some yoda talk).
Peace out all and a WONDERFUL Sunday night you have I hope. :)) Hee hee.
This is going to be an awesome week - I just know it! :)
P.S. Always open to comments/suggestions on workouts and nutrition.