I’m sitting here yawning so I think that’s a sign I should go to bed. The afternoon was spent doing a few errands, a swim, and a drink on the patio. I’m getting up a little early tomorrow as a friend is dropping in while in the area… with free protein powder. I don’t know how much, or what flavours. Her son is working (I think freelance, I forget) with the company, designing labels, so I’m assuming these are free samples that he gets. So I’m going to see if I have a zucchini big enough in the morning and make some chocolate cake with protein powder in it (just for fun).

Food for the day:

Total: 2406 (29% fat, 30% carbs, 37% protein)

Breakfast: two scrambled eggs, zucchini bread, jam, peach (441)
AM Snack: protein shake with frozen blackberries (239)
Lunch: whole wheat pizza with tomato sauce/olives/turkey sausage and cheese, peach (541)
PM Snack: hummus, carrots, flatbread, pisco sour (319)
Dinner: baked chicken with tomato/wine sauce and cheese, broccoli, butter, salad w/dressing (603)
Late Snack: protein shake, peach, plums (263)

I warmed up with a 5-min walk outside. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 115t/4, 115t/4, 115t/4, 120e/4
B1: Partial Single-leg Squat - 4, 4, 4, 4
B2: Wide-grip Lat Pulldown (Pullover) - 40e/4, 40e/4, 40e/4, 42e/4
C1: Back Extension (Good Mornings) - 75t/4, 75t/4, 75t/4, 80t/4
C2: YTWL - 12e/4, 12e/4, 12e/4, 15e/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, 120sec

And then I did the HIIT. Finished up with a total session of 100 mins.

HRM: 475cals, Max: 170 (96%), Avg: 107 (60%)

Again, I went outside for the Prone Cobras and the HIIT portion so that the silly cats could come with me and chase squirrels, butterflies, and bees.

I had pain today during the partial single-leg squat. The muscles around the left knee just weren’t happy. Oddly enough by the time I got to the fourth set it wasn’t a problem. This tells me that perhaps I’m not warming up well (or at all today). I’m still struggling greatly getting the bar onto my shoulders for the good mornings. Once the weight it up there the move itself is no problems. I’m still looking around the basement trying to figure out where I could get a squat rack. I know realistically it’s not going to happen though.

So I’m off to have a shower and run a few errands this afternoon, including a trip to Costco. We’re usually pretty good but since we stopped buying the lettuce there (a couple of bad batches) we’re not there as often. We’re out of eggs, egg whites, pork tenderloin, canned tomatoes… lots of stuff.

(Yes, I meant to post it earlier, but forgot. I’ve been to Costco and am back.)