I warmed up with a 15-min walk on the treadmill. Then I did:

A: Wide-grip Deadlift from Box - 55t/10, 60t/10
B1: Bulgarian Split Squat - 10t/10, 15t/10
B2: Underhand-grip Lat Pulldown (Pullover) - 25e/10, 27.5e/10
C1: Reverse Lunge from Box with Forward Reach - 5e/10, 7.5e/10
C2: Dumbbell Prone Cuban Snatch - 7.5e/10, 10e/10
D1: Swiss Ball Crunch (Long-arm) - 10, 10
D2: Reverse Crunch - 10, 10
D3: Lateral Flexion (Hannah side 1) - 10, 10
E: Prone Cobra - 90sec, 90sec

And then I did the HIIT. Finished up with a slightly longer recovery to end the session at 70mins. As the last time, I was kind of aiming for 75 mins, but I knew I wasn’t going to make it. I feel like I should be going faster during the ‘all out’ portion of the HIIT, but then I looked at the HRM data afterwards and decided maybe it was fast enough.

HRM: 596cals, Max: 176 (99%), Avg: 126 (71%)

I think it’s likely time to turn the AC on. The basement still feels cooler (compared to the rest of the house) but I really noticed the temperature difference during my warm up. The storm we were supposed to get hasn’t come yet so I think maybe it’s time to go out and have a swim.

(added later)

Just adding the food in for the day. Oh, and yay, we decided to turn on the AC after we realised that the temp in the house was 27C (~81F). I’m sore, but more tired than anything else. So a good night’s sleep is in order.

Food for the day:

Total: 2408 (28% fat, 34% carbs, 36% protein)

Breakfast: egg/egg white omelet, cracked wheat oatmeal bread, grapefruit (442)
AM Snack: almonds, protein shake (299)
Lunch: whole wheat tortilla, smoked ham, mustard, cheese, roasted veggies, apple (462)
PM Snack: fruit salad, protein shake, soy nuts (420)
Dinner: pork souvlaki, broccoli, butter, salad w/dressing (492)
Late Snack: fruit salad, biscotti, protein shake (294)

This is a visual form of the men’s health idea of ‘eat this, not that’. Although I don’t really agree with the choices they’ve given it’s a really good visual how you can eat more food by making better choices. It might be something worth repeating with even better choices.

Calorie Math

Okay, I found two things to compare side by side. I used to love sausage and egg mcmuffins (although I never ate one, and usually added hash browns). I looked it up - 440 cals (26g fat, 32g carbs, 20g protein). I went back and looked at a picture of a breakfast I had taken back in April. It’s 445 calories (18g fat, 43g carbs, 30g protein) - and much more satisfying than a single sausage mcmuffin. The composition of the breakfast is 1/2 cup egg whites mixed with 1 large egg, 1 tsp butter, 3/4 ounce of cheese blend, 2Tb ketchup (my vice) a medium orange, a small piece of pecan cherry bread and a 1/2 Tb of jam.