Worked out at Air Products Fitness Center today.
Cardio Training On Life Fitness Elliptical Trainer
Warmup: 5 minutes, then 2 sets of Intervals 2 minutes @high intensity + 2 1/4 minutes @low intensity; I did an addition interval after strength training as I couldn't complete the 3rd set in the initial warmup as I was just too tired
8 - 10 PM Salsa Dance Class - Javier, my friend and teacher is the guy in the middle of the photo with the black t-shirt. We dance New York Style Salsa ON2. It's a leadable dance and the photo is of partnerwork. I'm taking the photo, so I'm not in the picture.
Strength Training:
Shoulder Squat - 3 sets, 14 reps
Step-Ups Weighted - 3 sets, 14 reps
Decline Pushup - 1 set, 14 reps
Stability Ball Pushup - 2 sets, 14 reps
Dumbbell Burpees - 3 sets, 5 reps , I'm terrible at these as it hurts my right wrist but I keep trying
Bench Dips - Feet Up - 1 set, 14 reps
Bench Dips - On Ball - 2 sets, 14 reps
Get-Ups - Weighted - 3 sets, 6 reps, my butt is off the ground by 18 inches or so, but nowhere near standing up.
Nutrition:
6:15 AM Breakfast - Smoothie with Vegan proteins+, vanilla almond milk, frozen strawberries, banana, etc.
No Snack as I just wasn't hungry
11:45 AM Lunch - Drained canned tuna (the cats love tuna juice) plus a little Tony Chachere to "kick it up a notch"; a couple Red & Green Pepper strips, 2 homemade dill pickle spears (cucumbers from my garden), 1/4 gigantic beans with a trace of olive oil, 1 small apple
3:30 PM Snack - 1/2 C carrots, not hungry
5:45 PM Dinner - Baked Scallops & Shrimp, nuked broccoli & a small green salad with tomatoes, peppers, & cauliflower (early dinner on Fridays as I have to leave about 7 PM to get to the far side of town for dance)
12:30 AM 2 Oz. almonds - I got home from class hungry.
Water, Sparkling Water, & Herbal Tea
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