B - oatmeal with stevia, Greek yogurt L - rice, spicy Thai chicken, water S - apple S - Greek yogurt, water
Ran 4 miles (middle two miles were sprint intervals--30 on/30 off; 0.13 mi on/0.12 mi off). AP: 7:08 (includes "rest", most "sprints" were around 6:10/mi).
Leg day: 2x30 leg extensions (10, 20 lb) 4x15 barbell squats, last two sets to failure (45, 65, 75, 75) 4x8 leg press (80, 90, 90, 100) 3x20 walking DB lunges (20 lb each hand) 3x10 step-ups (25 lb each hand) 3x20 one-legged calf raises (25 lb in one hand) 3x20 donkey calf raises
2 sets: 25 Swiss ball crunch 25 Swiss ball side crunch (each side) 25 Swiss ball leg levers, switching ball between legs and hands
Stretch!
|