So, ouch, ouch, ouch. As I sat down after dinner I realised that I hurt already. This is not a good sign for tomorrow morning. I got cocky I think since I wasn’t very sore after Wednesday’s session. Oh well, I’ve got enough to do tomorrow that it’s going to be a fun morning. I still have to put the marinade on the meat and do my meal plan for tomorrow before I go to bed.

So, on that note I think I’ll call it a night!

Food for the day:

Total: 2402 (28% fat, 39% carbs, 30% protein)

Breakfast: two fried eggs, honey oatmeal bread, peach, plums (435)
AM Snack: none (0)
Lunch: whole wheat tortillas, bbq pork, cheese, peach, plums (693)
PM Snack: hummus, carrots, chocolate zucchini cake (282)
Dinner: roasted tomatoes with cauliflower and onion, whole wheat pasta, smoked chicken and turkey sausage, salad w/dressing (677)
Late Snack: protein shake with frozen sour cherries and blueberries (314)

I warmed up with a 5-min walk on the treadmill. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 100t/4, 100t/4, 100t/4, 110t/4
B1: Partial Single-leg Squat - 4, 4, 4, 4B2: Wide-grip Lat Pulldown (Pullover) - 35e/4, 35e/4, 35e/4, 37.5/4
C1: Back Extension (Good Mornings) - 65t/4, 65t/4, 65t/4, 70t/4
C2: YTWL - 7.5e/4, 7.5e/4, 7.5e/4, 10e/4
D1: Swiss Ball Crunch (Long-arm) - 4, 4, 4, 4
D2: Prone Jackknife - 4, 4, 4, 4
D3: Lateral Flexion (Hannah side 3) - 4, 4, 4, 4
E: Prone Cobra - 120sec, 120sec, 120sec (skipped last one)

And then I did the HIIT. Finished up with a total session of 95mins.

HRM: 415cals, Max: 167 (94%), Avg: 103 (58%)

It’s official, I still hate the B exercise of this stage. I didn’t like it in Stage 3, but I think I dislike it more now. I couldn’t bring myself to keep the rest periods during the D exercises so I did them all in a row, then took the rest period. I also dropped the last prone cobra as I was getting close to 1h 20m after the third one. I started pretty late today (my fault) and I really didn’t want to go much past 90mins. I normally take a breakfast and then my mid-morning snack is my PWO shake. Since I started so late I just made lunch a bigger meal, however, I felt a bit like I was running on fumes during the HIIT portion. I kept a note of my times as I started each section (did this for the A exercises as well) and I’ll have to see what I want to do next week.

Oh yeah, and I goofed on the first lift. I was going to go from 100 to 105-lbs and put the wrong plates on. I didn’t notice it until I was switching things around for the good mornings. So I suppose that 110-lbs is still too light for me (at 4 reps). 

Well, I should go see if anything needs watering (it likely won’t as it rained most of the morning) and maybe have a swim. I remembered to record the opening ceremonies for the olympics this morning but I’ll probably wait until after dinner to watch it.