Back Day - better than I thought it would be, my back was still a little sore, but it felt good to warm it up and work it.

AM cardio - 30 minutes, HIIT 10 intervals up. I tool some of the intervals to 1.5 minutes, felt really good, my heart rate recovered really well during the down intervals, I felt like I had made some kind of progress this morning :)

Workout:

Back & Hammies

warm-up elliptical & light rows

bent over row 75X12, 95X10, 105X8 this was tough
closegrip pulldowns 90X12, 100X10, 105X8 finally going up
wide cable row 65X12, 75X10, 85X8
seated leg curl 90X12, 100X10, 120X8 (the weight stack jumps from 100 to 120, what the heck, but I got it)
SLDL Limited ROM 75X12, 85X12, 100X8 - these are going up, it is hard for me to stay light, as instructed, and do the limited range of motion, I just want to go all the way up and down and use more weight, grrr. But I definitely feel it in my glutes and hammies!
Good stretch!

PM cardio 44 minutes recumbent bike, low intensity, but pushing.

Thursday food:
6:20
Ready-to-drink Mango melon isopure
coffee
(cardio)

9:00
1/4c walnuts
banana
casein incrystal lite

12:40
chicken breast
asparagus
baked yukon gold potato (5 1/2 oz, 26g CHO)
WF creamy bacon dip (on potato)

(workout)

3:30
PWO shake:
1 sccop casein
1 scoop isopure
>30g mixed carbs
BCAA's, glutamine, anti-oxidants

5:45
Homemade Shepard's Pie:

Extra lean ground beef
onions, peas, carrots
FF gravy
mashed yukon gold potatoes

salad greens, 6 courotns, drizzle green goddess dressing

8:30
2 scoops casein powder & 1/2 tbsp Udo's oil , mixed with enough water to make 'pudding'

Things I did right on Thursday:
1) Asked my trainer about the sugar-free pudding, found out the sad news, no SF pudding for me :(
2)Had really good workouts, both cardio and lifting..
3) Ate cleaner than Wednesday!

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