Coldest day in DC in two years! It was in the 20-25 degree range today! I was outside a lot, freezing my fingers off! It was a good day, though, with some sun. B - oatmeal S - Clif bar L - rice, spicy Thai chicken, Greek yogurt, hot chocolate S - apple S - 1/3 BBQ pork sandwich, one bite of salty green beans, baked beans (still hungry after I had lunch, but this BBQ wasn't that great, so I tossed it out) D - Rob's vegetarian chili with rice, a few pita chips, a small glass of light chocolate soy milk, a small glass of orange juice, and a white chocolate raspberry mocha To make the delicious white chocolate raspberry mocha (from the Blendtec website): 1 cup of fresh brewed hot coffee (I used a French press to make some light coffee) 2/3 cup white chocolate chips 2/3 cup almond milk 1/2 cup raspberries (washed) Put the milk and chocolate chips in a bowl. Heat in the microwave for 30 seconds. Put all ingredients into a blender. Blend on high for 90 seconds. Makes 3 servings. It really is the perfect pick-me-up in this suddenly FREEZING cold weather. :-)
Treadmill. 6 miles: 2 miles at 7:30/mi, 2 miles at 7:24/mi, 1 mile at 7:08/mi, 1 mile at 6:58/mi down to 5:58/mi (increased speed every quarter). Lifted chest and back: 3x10 pull-ups (actually just did 6-6-6-3-3-3-3) 3x10 1-arm DB row (25, 30, 30 lbs) 3x10 wide lat pull-downs (50, 50, 60/50) 3x8 back extensions 3x8 wide grip bench press (55, 55, 55)--shoulder hurts 3x15 push-ups (wide/narrow)--shoulder hurts 3x10 incline Smith machine bench press--(bar + 20 lbs)--very painful shoulder 3x10 side-to-side push-ups 3x20 toe touchers SUPERSET with 3x20 legs-in-the-air crunches 3x10 parallel bars knee raises Skill work: worked on kipping pull-ups and knees to elbows and toes to bar. I climbed on top rope for the first time in a month or two! 5.6 x 2, 5.6 x 2, 5.9 x 1 (with assistance). I really enjoyed it! | 