FLP - Day 2 - November 24, 2009

Worked out at home today

Cardio Training Walking/Jogging down the road by my house
Warmup: 5 minutes, then 2 sets of Intervals 2 minutes @high intensity + 3 minutes @low intensity

Strength Training:
Prisoner Squat - 3 sets of 11 reps, trying to get a deeper squat
Bench Step-Ups - 3 sets of 11 reps , used fireplace for step
Pushups (wall, bench, or full) - 3 sets, 11 reps , using fireplace as bench
Burpees (with jump) - 3 sets, 5 reps , very ackward kicking feet out, hurt right wrist a lot today
Bench Dips (bent knee) - 3 sets, 11 reps using fireplace as bench
Get-Ups (minus weight) - 3 sets, 5 reps , best effort only gets my butt off the floor by 8 inches, nowhere near getting to my feet, trying to keep good form.

Drank water between sets and occasionally between.

Wore knee brace on left knee and wrist brace and took some Tylenol for knee pain.

Nutrition:

6 AM Alarm went off

6:15 AM Breakfast - 1 C Oatmeal with chopped apple & 1T almonds & 1 T flax seed, 2 C tea

9:30 AM Snack - 1/2 C fresh blackberries + 1/2 C plain yogurt

11:15 AM Lunch - 1 cup of broccoli plus grilled chicken breast on 1 cup of mixed greens with 1 T olive oil & lemon juice & some dried herbs; 1 small honey crisp apple

2:30 PM Afternoon Snack - 1 plum & 1 T almond butter

4:30 PM 1 Oz. Almonds

6:45 PM Dinner - salmon fillet baked on a plank; nuked asparagus; 2 very small boiled Lehigh potatoes (grown in my garden), small arugula salad (also from my garden) with several strips roasted peppers

water, herbal tea, and sparkling water