Wow, that was an amazing experience. If you ever get a chance to go you should. Talk about a motivating weekend filled with lots of butt busting workouts (one motto is: pop-squat your a** off! and they mean it), and diet information. I learned so much and hope to use my new knowledge or working out to help all of my clients. The new workouts will be awesome!
Over the weekend we hit all the major muscle groups, did cardio each day, and full body routines. It was tough and I’m in pretty good shape. It was obvious to me that I have grown accustomed to my cushy little routines. 🙂 Not any more! Tomorrow starts my new workouts and I’m glad because it is time to change anyway. Five weeks are up. New cycle.
The new cycle will look like this: M-legs, T-chest, W-back, T-arms, F-shoulders. Each day will have 30-60 minutes of cardio. I would like to split my weights and cardio to two different times a day, but with the business taking off it might not work that way. We’ll see. There is definite benefit to having those two spikes a day in your exercise.
Today I was too sore to do weights and busy with my son. He’s had the flu and now my dad is in the hospital. So, I just went downstairs and banged out a 30 minute treadmill routine. Wanna see it?
5 min. warm-up
6-8 run at 5.0
8-9 walking lunges on treadmill as fast as I can while going deep in the lunge
9-10 hop off treadmill and do 30 seconds of hill climbers and 30 seconds of crunches
back on treadmill and repeat cycle four times (last two times I did quick side steps instead of lunges to work my hips a little)
10 minutes of steady paced 5.0 incline walking
3 minutes of cooldown
That was it. It was about 33 minutes in length. The workout felt good. I’ll report in tomorrow on my workout.
The diet was good today. I ate every two hours as I have now committed to.
B – 4 egg whites and a banana
S – yogurt with 1/4 cup of Fiber One
S – 100 calorie Balance Bar (at store and needed to eat)
L – Sushi (late lunch)
D – Stir fry shrimp and veggies with small serving of green beans and tomatoes
S – protein shake made with powder and water, 100 cal Balance Bar (those are too good)
S – I’m still awake so I’ll probably have a little watermelon before bed
Drank 3 liters of water today and that was great. I do feel swelled from the Sushi. That’s is something else I need to consider giving up as much as I love it.
Good night all.