Thursday 17 June 2010

Feeel the warmth!

I have a warmth in my shoulders.  This is because I increased the weights on my clean and press up to 25kg (from 20kg!).  It was really hard, but I managed to get 3x8 out though the last 2 of each set were really difficult to get to the top and I had to restart a couple of them from the floor again.  But I did it.  And my shoulders are all warm from that, plus the new 6kg lunges with cross over things.  Good hard burn of 520kcals out of today's session :o)

So the routine is now:-
  • warm up - 1km on the rower at L7
  • squat and swing with 14kg dumbbell - 3x10 (superset A)
  • pendulum swings - bodyweight - 3x10 each leg (superset A)
  • lunges with cable rows - 12.5kg - 3x10 each arm (superset B)
  • side planks with rows - 6kg dumbbell - 3x10 each side (superset B)
  • lunges with cross arm to opposite knee from vertical - 6kg dumbbell - 3x10 each side (superset C)
  • planks - bodyweight - 3x60s (superset C)
  • clean and press - 25kg barbell - 3x8
  • sprint intervals on the cross-trainer - 30s sprint, 60s rest - x3
  • cool down and stretch
Very tired today and it's making me feel a bit queasy, which is annoying in a background kind of way.  Constant nibbling on snacks does help a bit, but having thoughts of pie and mash... that'd really help.  I don't remember the last time I had actual pie.  It may have to be worked into a cheat at some point soon, I think.

B - greek yogurt with 1 scoop MP Max, fruit compote and flaked almonds
S - nut and seed bar
S - 1 scoop MP Max in skimmed milk
L - salad; lettuce, celeery, peppers, beetroot, chicken breast
S -greek yogurt with mixed seeds and raisins
S - banana
D - salad; lettuce, sweet peppers, new potatoes, boiled eggs, bacon and a honey, mustard and vinegar dressing

Calories (kcal)
[kcals to maintain weight (inc. exercise)
Protein (g) 154.6 (37.2%)
Carbohydrate (g) 132.8 (29.9%)
Fat (g) 60.7 (32.9%)
Fibre (g) 18.2
Fruit & Veg 7.9

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