FLP - Day 3 - November 25, 2009

7 AM Went to Air Products Fitness Center

Cardio Training on Elliptical:
Warmup: 5 minutes; then 2 sets of Intervals 2 minutes @high intensity + ~2 3/4 minutes @low intensity

Strength Training:
Prisoner Squat - 3 sets of 12 reps
Bench Step-Ups - 3 sets of 12 reps , used step aerobic equipment with 5 risers
Pushups (wall, bench, or full) - 3 sets, 12 reps , two sets on bench but my right wrist hurt so next set on wall
Burpees (with jump) - 2 sets, 5 reps , very ackward kicking feet out
Bench Dips (bent knee) - 3 sets, 12 reps
Get-Ups (minus weight) - 2 sets, 5 reps , 1 set, 4 reps, best effort only gets my butt off the floor by 8 inches

Drank water between sets and occasionally between.

My body was objecting to doing these today. Wore knee brace on left knee and took some Tylenol for knee pain.

Nutrition:

5:45 AM Alarm went off

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

10:30 AM Snack - 1/2 C fresh blackberries & 1/2 C plain Greek Yogurt

12:15 AM Lunch - 2 cups of romaine lettuce with 1 cup of broccoli, cauliflower, and green peppers, plus grilled chicken breast with 1 T olive oil & lemon juice & some dried herbs; 1 small honey crisp apple

3:30 PM Afternoon Snack - 1 pear & 1 T almond butter

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