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
*gym*
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)	1679 2240]
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

Rocked the routine!

I had planned to rest today, do 2x weights this week and 1x cardio but this morning I just felt good on the way out of the front door, so grabbed some freshly washed gym kit that was over the radiator and stuffed it into my bag and off to work.

So. This time I did every exercise on the routine to a full 3x10 without failure. Oh boy did it feel good! My shoulders looked amazing in the mirror when I was doing the clean and press and I managed all 30 of those which is way better than last time. I went really hard at the 3x 30s sprints on the cross-trainer at the end, so hard I felt more than a bit sick :o) Very very pumped and psyched after I got back to the office. All raaaarrrr! I'm so pleased to have improved so much since the last session.

Oh!  And my prize from Laura arrived today:-

The tubes of pampering smell soooo nice and I can't wait to crack into those nakd bars; cashew cookie is top of my list!  *dribble*

Speaking of food, breakfast salad again for dinner today :o):-

B - greek yogurt with 1 scoop MP Max, blueberries and flaked almonds
S - Dorset Cereals bar; berries and cherries
*gym*
S - 1 scoop MP Max in skimmed milk
L - salad; lettuce, sweet pepper, cherry tomatoes, chicken breast, Food Doctor herb boost, celery
S - Dr Karg cheese and pumpkin seed crisp-bread with cottage cheese
S - MP Max beef jerky
D - salad; lettuce, new potatoes, boiled eggs, chorizo-style sausage, honey, wholegrain mustard, vinegar

Exercise - 50 minutes gym

Calories (kcal) [kcals to maintain weight (inc. exercise)	1708 2197]
Protein (g)	168.4 (40.2%)
Carbohydrate (g)	117.3 (26.3%)
Fat (g)	62.2 (33.5%)
Fruit & Veg	6.0