I spent soem time in the sun and that seems to have energized me - my husband says "oh, so you are solar-powered!"

I got up and did the Yoga Booty Ballet caberet cardio dvd (30 minutes)

At the gym - Week 9 - Variable is rest time

Wednesday is Back day:

The variable this week is rest time, this week is supposed to be 3 minutes rest, I took more like 2, 2 1/2...3 just seems like forever. I had a better quality workout than Tuesday, but still no record breaker...but I went and did it and some days that is the biggest thing.

Warm-up 3 minutes elliptical, 2 sets light assisted pull-ups
DB row 40X12, 45X12, 50X12
Wide grip pulldown 110X12, 115X8, 115X8
Seated cable row 90X12, 95X10, 100X10
Straightarm pressdown 80X12, 80x12, 80x10
SLDL limited ROM 155X12, 165X12, 175X10
seated leg curl 3 sets 100X12

PM cardio - I rode the recumbent bike for almost an hour, heart rate in the 65-75% zone.

Food was all clean on Wednesday! I am eating pretty much the same thing every week now, so I have stopped recording it - I have each day printed out on a piece of paper and I keep it in a file in the kitchen, every day i just get out the sheet for the day and follow it, so not a lot of variation , except my veggies, which I switch up.

basically wednesdays look like this:

1/2c oats, cinnamon, spoonful smart balance lite, Sf syrup
2 scoops whey in water
coffee, splenda

1/2c brown rice (jasmine this week)
5 oz chicken breast
veggies of choice
a little olive oil

Shake during and post workout:
whey, glutamine, BCAA's

5 oz chicken breast
1/4c rice
veggies of coice
a little olive oil

5 oz extra lean beef
3 oz potato
veggies of choice

2 eggs, 4 whites
Udo's oil

lately I have been replacing the egg meal with a casein and Udo's shake with crushed ice (it is too hot to eat eggs before bed!)

Anyhow - I feel like I have pulled out of the slump and am seeing changes!

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