So I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 1-3)
Workout B1 (2 of 10)

1: One-arm Dumbbell Snatch - 40t/5, 40t/5, 40t/5, 40t/5
2: Single-leg Bench Get-up - 6, 6, 6, 6
3: Supine Hip Extension - 6, 6, 6, 6
4: One-arm Dumbbell Incline Bench Press - 40e/6, 40e/6, 40e/6, 40e/6
5: Bent-over Row - 125t/3, 105t/6, 105t/6, 105t/6
6: Dumbbell Alternating Press - 40e/6, 40e/6, 40e/6, 40e/6
7: Pullovers, Barbell - 55t/6, 55t/6, 55t/6, 55t/6
8: Corkscrew - 10t/10, 10t/10, 10t/10, 10t/10
9: Four-point Plank - 30sec, 30sec, 30sec, 30sec

Total time: 75 mins
HR monitor: 423 cals, Max: 153 (86%), Avg: 120 (67%)

I definitely didn’t feel strong this morning. I don’t know if it was because I was up early, or because the Bent-over Row was 5th, but there was no way I was getting 6 reps out. I’d done 125×4 during Stage 5 of NROL4W, but the move was first. So I pulled the 25-lb plates off for the next 3 sets… and still struggled a little. I was originally going to do 25-lbs with the Corkscrew but chickened out and did it with 10 instead.

And then…. after my first class I decided to do my cardio. It’s a small gym with (from memory) 3 ellipticals, 1 rower, 2 treadmills, 1 stepper, and 2 recumbent bikes (and I think another one, the type with the seat). There’s also a number of plate loaded machines and some dumbbells. So I’ve decided to just do cardio in it. The other day when I went in there were about two people working out. Today it was a fair bit busier. Since both treadmills were in use I started on the elliptical.

Big mistake. I never liked it and I remembered why. I can’t keep my freakin’ heart rate down when I’m on it. A minute or two in I was at 181 and even slowing it down it still hovered about 178. And this isn’t the ‘weird’ number like yesterday. This is a heart pounding, feeling like I’m going to pass out kind of number. Luckily about 6 mins in the guy beside me on the treadmill got off and I switched to the treadmill for 30 mins. I decided not to ignore the big sign in front of me about a 30 min limit on cardio equipment. So I finished off the last 8 mins on one of the recumbent bikes.

Total time: 45 mins
HR monitor: 436 cals, Max: 181 (102%), Avg: 165 (93%)

So that was my day. We got out a little early so I made a quick run to Costco on the way home, had a swim. Oh yes, and I cut up the eye of round roast I had thrown in the crock pot last night. Hey, it was on sale for $2/pound, couldn’t resist. Since it’s closing on 9pm I might as well add my food for the night before I finish the post.

Food for the day:

Total: 2311 (32% fat, 32% carbs, 33% protein)

Pre-WO Snack: protein shake, peach (222)
Breakfast: egg/egg white omelet, zucchini bread, jam (546)
Lunch: whole wheat tortillas, mustard, smoked turkey, peach (350)
PM Snack: soy nuts, almonds (297) <– a few taken with lunch
Dinner: chili with cheese, tostidos, salad w/dressing (681)
Late Snack: protein shake, peach (216)