Recap and Day 3 - Tranformation Challenge
Yesterday's Recap:Eating was 100% yesterday and I learned a few lessons from the Crew! I have modified some things, but will take others more slowly.
My workout last night....TOUGH! I have problems keeping up a jog after all of those sprints so my last 3 minutes were more like a half a$$ed version of a sci-fi pic of someone running in S-L-O-W motion! lol. I'm building up to it and I got through it and I'm cooked!
AB Bootcamp...peace of cake! I actually love it!
Here was last night:
- 5 minute warm up jog- 5 minutes of sprint; 30 second sprint, 30 second jog - repeat 5x- 5 minute cool down jog - if you can call it that! ;D
Ab Bootcamp:
- 15 Lower Ab Crunches
- 15 Leg Raises/Hip Ups
- 15 Side Crunches (each side)
- 15 Knee Ups
- 15 Lying Crunches
- 15 Back Hyperextension
Repeat 3x
[b]Today: Day 3 of 84 of Transformation Challenge[/b]
Here is tomorrow's menu. I will be spiking my calories tomorrow so I tried to throw some of my favs in and still be in line with BFL:
Calories: 1914
Fat: 34g @ 17%
Carbs: 187g @ 37%
Protein: 211g @ 46%
M1: 4 egg beaters, 2 pieces of multi-grain (all grain) toast w/sf jam, coffee w/ff creamer
M2: cottage cheese, Pure protein bar, yogurt (with Splenda)
M3: Teriyaki Chicken, sweet potato, broccoli
M4: Albacore, sweet potato
M5: 6oz Grilled Salmon, peas, baked potato w/ff sour cream and bacos
M6: GNC 100% Whey Protein Shake
Workout:
Warm up:
24 bodysquats
24 deadlifts - 40 lbs.
Circuit - complete 2 times or 3 if still not feeling it
12 Bodyweight Forward facing Step Ups on each side (use bench)
12 Wide stance deadlift alternate grip - 40 pound bar STRICT FORM
12 Diagonal lunges on each side
12 Bodyweight Forward facing Step ups with calf raise (hard squeeze at the top) on each side
12 Backward lunges on each side
12 Walking lunges
Finishing exercise - Leg Matrix
24 bodysquats
12 lunges on each side
24 jump squats12
jump lunges on each side
posted by Wolfie @ 9:12 PM
Comments: 3
