B - cereal with skim milk, water L - chicken sandwich (grilled) with lettuce, tomato, and mustard, chocolate chip cookie, chocolate milk S - 2 oranges S - hot chocolate S - hot raspberry tea Pre-workout - Gu espresso gel (2x caffeine) Post-workout - bread from Great Harvest D - TBD I jumped onto the treadmill for a 1.5 mile warm-up at 7:18 pace. I increased the pace to 6:58 for a half mile, 6:45 for a half mile, 6:30 for a half mile, and did 3x30 second sprints during the last mile (6:00 or faster). My overall average pace was 7:08 for 4 miles. I'm going to start my power phase of my lifting program next week. This week, I will ease into it. SUPERSET: 3x10 bench press + 3x10 burpees SUPERSET: 3x10 leg press + 3x10 jump squat SUPERSET: 3x6 strict pull-ups + 3x10 back extensions Abdominal Circuit: 3 rounds: 15 weighted sit-ups 15 weighted toe touchers 15 weighted banana boats 25 Swiss ball crunch 25 Swiss ball side crunch, each side STRETCH! Energy felt pretty good after the workout. I wasn't trying to kill myself. :) |