Trying for a Tri

It’s been exactly a week since I lifted a heavy weight! I was soooo happy to get back into it today. My rest week definitely did me well

Breakfast this morning may have been the biggest bowl of oatmeal I’ve ever made:

It consists of 1/2 cup oats, 1 chopped peach cooked with 1 cup water. Then I stirred in 1/3 cup cottage cheese and sprinkled some maple and nut granola on top. The contents were almost spilling out of the bowl! I love giant breakfasts!!

I planned on heading straight to the gym after my morning class, so I munched on a banana and 8 almonds toward the end of class. I feel kind of weird pulling out a banana in the middle of class, but whatever, I’ll take the weird looks if it helps my workout. The gym was packed, stinky and sweaty today. Luckily, I was able to get my hands on all the weights I needed. Here’s the deets:

New Rules of Lifting for Women
Stage 4, Workout A3

Duration: 1 hour and 29 minutes
Calories: 360 (50% fat)
Max HR: 162 (82%)
Avg HR: 126 (64%)
“In Zone”: 26 min (128-144)

Warm-up: 10 min on spin bike

Wide-grip deadlift:
3 sets @ 65 lbs x 8 (would like to go up next time)

Bulgarian split-squat:
3 sets @ 25 lbs x 8 (+5 lbs)

Underhand-grip lat pulldown:
3 sets @ 55 lbs x 8

Reverse lunge from box with forward reach:
3 sets @ 30 lbs x 8

Dumbbell prone Cuban snatch:
3 sets @ 20 lbs x 8

Swiss ball crunch:
3 sets @ 6 kg x 15 (I went back down to using the medicine ball since I almost knocked myself out with the 25 lb plate last time)

Reverse crunch:
3 sets @ bw x 15 (my abs were sore today from that crazy class yesterday!)

Lateral flexion (option three):
3 sets @ bw x 20

Prone cobra:
3 sets @ 120 sec

HIIT:
15 minutes on spin bike

I wanted to do my warm-up and HIIT on the treadmill today. I don’t know what I was thinking, because those machines are always booked solid over the lunch hour. So I snuck into the empty spin classroom instead.

Post-workout was (surprise!) a shake and a sandwich:

Aren’t the roses pretty? I just had to incorporate them into one of the pictures somehow, so I stuck them behind the usually bland looking shake. They’re not mine, my roommate’s dad gave them to her as an early Valentine’s gift. The shake is 1 scoop chocolate whey powder, 1 cup skim milk and 1 tbsp almond butter blended with 6 ice cubes. The sandwich is two pieces sauteed tofu, cheddar cheese, mayo, tomatoes and spinach on whole wheat bread. And a clementine on the side.

My roommate also went to Costco while she was home (we don’t have one here) and came home with lots of goodies that she said I can help myself to. I have my eyes on this:

Some green apples and pears. I think she knows that fresh fruit is the way to my heart!! I can’t wait to dig in! (oh, and don’t mind the bottle of gin behind the bowl…)

Now it’s time to go get ready for class #2. I’m already starting to get sore, oh how I’ve missed you muscle soreness!