Week 4, Day 4 (Kickass Workout!)

Its always nice when the boss doesn't come in you can take care of yourself better as it relates to the diet! Except, I didn't go to the store and had to go to Subway again. Which as my great friend pointed out there are alot of calories if you don't order your sandwich right!

Anyway I'm tired as heck so I'll keep this quick today.


So here's my intake:

Breakfast - 2 Breakfast Jacks (I overslept and was on the run, not a good excuse & again didn't go to safeway to buy what I need to make my breakfast)

Snack - None

Lunch - Footlong Ham on Wheat (light mayo, light honey mustard, all veggies), baked barbecue chips, diet coke (i'm cuttin back really)

Snack - 1 granola bar

Dinner - 2 Lean Pocket (Turkey/Ham w/lowfat cheese = 520 calories) ate after gym when I went to the store...FINALLY

Post Dinner Snack - None (went to safeway and had dinner) but had like 2 bottles of water I was thirsty as hell!!

My Workout KICKED ASS I really put alot into it!

Workout:

24min Bike 90-100rpm!!! rotating incline up to 10 then back down to 1 then back up to 6 (24 min total rotating up/down)

24min treadmill (4mph)

4 15sec Windsprints @ 6mph

4 set of 10 on all upper body machines
Chest Machines
Chest Press *3 (3 chest press machines)
Pectoral Fly Frontward
Pectoral Fly Reverse

Back Machines
Seated Row
Lat Pull Down
MD 216 Low Back

Shoulder Machines
Overhead Press (1)
Overhead Press (2)
Lateral Raise

Arm Machines
Arm Curl 1
Arm Curl 2
Overhead Triceps
Triceps Dip 1
Tricep Extension *2 (two machines)


Pool work
1 breast stroke lap
2 kicking laps
2 butterfly lap
1 power walking lap
1 porpoising(up&down free dives) lap
1 underwater only lap

Overall I put alot into it and my shirt was drenched in sweat! So I have a good feeling this week.

But I'm keeping my promise to my friends if this week's weigh in is a failure I will discontinue to weigh myself. OR if I do weigh myself I won't post/complain about it.