Exercise - Apr 30th, 2008 & Today’s Totals
I did 2×30 mins on the treadmill in the morning. I got stupid in the afternoon and got talked into taking my afternoon swim before doing my lifting. This was a bad idea. Since I’d just put the heart rate monitor on I, of course, did laps instead of the nice gentle swim I’d have done afterwards. At 15-mins I finally stopped and decided that if I did anymore I’d be toast for the lifting. I was still toast though, and completely beat by the time I finished. I did a 15-min warm-up on the treadmill, followed by:
| Sets | Reps | Set 1 | Set 2 | Set 3 | |
| A: Barbell Squat | 3 | 8 | 65/10 | 65/10 | 70/10 |
| B1: Push-up (split knees/toes) | 3 | 8 | 0 & 8 | 0 & 8 | 0 & 8 |
| B2: Seated Row (Bent-over Row) | 3 | 8 | 70/10 | 70/10 | 75/10 |
| C1: Step-up | 3 | 8 | 20e/10 | 20e/10 | 22e/10 |
| C2: Prone Jackknife | 3 | 15 | 15 | 15 | 15 |
Where there is a single number that confirms that I did the number of reps called for. Where there are two numbers the first is the amount of weight I used, followed by reps.
Followed with another 15 mins on the treadmill. I’m still struggling a lot with getting the bar on to my back for the squats, but managed to make it. And since I’m slightly nuts I made it a point to do all the push-ups on my toes. So all of these things combined have left me completely shot (and it’s only 9pm). So no question that it will be an early night tonight!
From the HRM:
| Exercise | Time | Cals | Max HR | Avg HR | Max % | Avg % |
| Treadmill | 30m | 290 | 142 | 134 | 80 | 75 |
| Treadmill | 30m | 314 | 158 | 139 | 89 | 78 |
| Swimming Laps | 15m | 138 | 144 | 133 | 84 | 75 |
| TM/Strength Training | 60m | 628 | 161 | 140 | 90 | 79 |
| Totals | 135m | 1370 |
Water: 20 cups
Food: 2793 (27% fat, 36% carbs, 35% protein)
Breakfast: egg white/egg omelet with cheese, cracked wheat oatmeal bread, jam, grapefruit (576)
AM Snack: almonds, protein shake (344)
Lunch: beef mushroom barley soup, smoked back bacon, apple (421)
PM Snack: protein shake, fruit salad, soy nuts (465)
Dinner: pork vindaloo, broccoli, butter, salad w/dressing (563)
Late Snack: protein shake, fruit salad, biscotti (425)
