My food got messed around a lot today. I was going to lift in the morning, so planned a pwo snack accordingly. Then my barbecue parts showed up and I wasted too much time unpacking/checking them, and emailing a picture of the part I didn’t get. So getting it in before lunch was a wash. So the AM snack never got taken. I had lunch early, did the lifting about 2-ish and had a pwo before my swim. I was still hungry so I kind of had a 2nd PM snack (although it was kind of the one planned) which was supposed to include a drink, but didn’t have it so took more nuts. And then, since I had the calories (forgot my apple at lunch) and since they were so good, I added a few more grapes to my evening snack. See, a really strange food day. Now I need to get some sleep!

Food for the day:

Total: 2391 (27% fat, 40% carbs, 31% protein)

Breakfast: egg/egg white omelet, cracked wheat oatmeal bread, grapefruit (439)
AM Snack: none (0)
Lunch: turkey meatloaf with salsa, roasted veggies (287)
PWO Snack: protein shake, grapes (301)
PM Snack: soy nuts (200)
Dinner: italian turkey sausage with rolls (2), ketchup, mustard, relish, salad w/dressing (751)
Late Snack: peach yogurt sorbet, grapes, protein shake (413)

I warmed up with a 10-min walk on the treadmill. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 80t/6, 80t/6, 85t/6
B1: Partial Single-leg Squat - 6, 6, 6
B1(+): Squats - 12, 12, 12
B2: Wide-grip Lat Pulldown (Pullover) - 27.5e/6, 27.5e/6, 30e/6
C1: Back Extension (alt) - 6 (swiss ball), 6 (swiss ball), 90sec (prone cobra)
C2: YTWL - 5e/6, 5e/6, 5e/6
D1: Swiss Ball Crunch (Long-arm) - 6, 6, 6
D2: Prone Jackknife - 6, 6, 6
D3: Lateral Flexion (Hannah side 2) - 6, 6, 6
E: Prone Cobra - 90sec, 90sec, 90sec

And then I did the HIIT. Finished up with a total session of 90mins.

HRM: 561cals, Max: 168 (94%), Avg: 112 (63%)

Okay, I understand why some people don’t like the B workouts in this stage. It definitely feels easier than the workout from Wednesday. Well, until you get to the HIIT at the end. I’m trying really hard to stick to the recovery times between exercises, but I’m amazed how low my heart rate was by the end. My resting rate is usually just under 60, and I saw heart rates in the high 60s during the lateral flexion rest periods. I tried doing the back extensions on the ball, but didn’t feel I was doing them well, so I ended up doing a prone cobra (what the book suggests) for the last one. Oh, and I really felt that I was doing a bad job of the single-leg partial squats so I added in a dozen regular squats after each set (without the rest).  Of course then you end the set with the prone cobras so that’s not a great substitution. Of course, I know that if the workout itself had been harder there is no way I could have ended it with HIIT on the treadmill.