Today felt like a great fitness day. My wife and I did a 6 mile jog this morning and had the best run time so far. We averaged slightly faster than 12 minute miles. we were done in 1 hour and 11 minutes. I even felt ok afterwards. I made it through the day with any real pain or discomfort so that was great.
Work was an active day as well. I was up and down ladders, pulling cable and twisting and turning my body to reach things and squeeze past things. I liked it that I was not beat down from my lack of sleep all week. I think I did better by up to an hour a night so it was not a horrible week for sleep and tomorrow I get to sleep in!
My afternoon workout today was a weight lifting one. Here is what I did:
Squats
95lbs-10
135-6
185-3 (my legs were feeling the 6 mile run)
135-6
95-10
Bench press
135-10
185-5,5
135-12
assisted pull-ups
+115lbs-8,8,5,5
assisted dips
+115-8,8,8,8
ez-bar curls
70lbs-6,6
50-10,10,10
dumbbell dead lifts
60-10
70-10
80-6,4
100-5
70-10
leg extensions
90-15,15,15
This workout kicked my butt! I will be feeling it in the morning for sure.
I was off again with my nutrition. I seem to be hungrier than I have been in the past. I have been adding little things into meals or snacks and have seen my calorie intake creek up some. Today I consumed 2,507 calories. Too much for sure. I am a bit scared of how the scale is going to treat me in the morning. Hey I did it myself so I will need to start exercising more to offset the additional calories or I will need to eat less. Eating less is easier, but I have not been doing it lately. As usual my best meal of the day was dinner. I chopped up and cooked 2 chicken breasts and placed it over a salad. I also made a honey mustard dipping sauce and a peanut butter dipping sauce for the chicken.
The peanut butter sauce is a large table spoon full of peanut butter with hot water added to thin it out. The honey mustard is just a mix of a table spoon on honey with mustard added until the right balance of flavor is reached.
So with all this documented it is time for a little TV and bed! Good night.
