I've come to prefer strength training on Sundays because the gym is a lot less crowded. I can move around more freely and more equipment and space is available. Today I did:
- Brisk walk to the gym - 15 minutes.
- One legged squats - 12 reps each leg
- Fly press and back on stability ball (12 lbs)- 12 reps each
- Stability ball bridge with bend - 15 reps (I'm actually starting to find these easier! I felt really good whereas not too long ago these would kill me!)
- Row Push up (12 lbs) - 12 reps (THESE KILL!! I can't do push ups either way let a lone with extra to do in between each one but I'm going to stick to these and I hope to improve!)
- Jump Switch Lunges - 20 reps
- Bicep Curl with Overhead (12 lbs) - 15 reps
I repeated all this 3 times with 2-3 minute rest in between.
Afterwards, I did 3 sets of bench dips (12 reps each) and experimented a little with the cable machine.
bun: calories 70, carbs 11.5g, fibre 1.5g, protein 2.5g, fat 1g
peanut butter: calories 88, carbs 2g, fibre 1.2g, protein 3.6g, fat 7.5g
banana: calories 33, carbs 8g, fibre 1g, protein -, fat -
TOTAL: calories 191, carbs 21.5g, protein 4.7g, fat 8.5g
Right after my workout (before heading home), I had a protein shake (mixed with water).
protein shake: calories 129, carbs 9g, fibre 1g, protein 20g, fat 1.2g
When I got back from the gym, I had breakfast which was a mix of 1 weetabix biscuit, approx. 1/2 cup goats milk greek yogurt, 5g walnuts, cinnamon, 2 tsp honey, 2 handfuls blueberries and the rest of my banana.
weetabix: calories 63, carbs 22g, fibre 3.8g, protein 4.3g, fat -
greek yogurt: calories 130, carbs 5g, fibre -, protein 11g, fat 8g
walnuts: calories 33, carbs -, fibre -, protein 1g, fat 3g
blueberries: calories 50, carbs 10g, fibre 2g, protein -, fat -
honey: calories 42, carbs 10g, fibre -, protein -, fat -
banana: calories 70, carbs 16g, fibre 2g, protein -, fat -
TOTAL: calories 388, carbs 63g, fibre 7.8g, protein 16.3g, fat 11g
WOW! The carbs really added up, especially with the honey! Gonna watch out for that.
About 3 or so hours later I got a bit hungry so I had a snack of 1 yellow bell pepper, 1 string cheese and 3 whole wheat crackers spread with a tiny bit of leftover of tzatziki (sp?)
bell pepper: calories 54, carbs 11g, fibre 2g, protein 2g, fat -
string cheese: calories 60, carbs 1g, fibre -, protein 8, fat 4g
crackers: calories 60, carbs 9g, fibre 2.5g, protein 2g, fat -
TOTAL: calories 174, carbs 20g, fibre 4.5, protein 12g, fat 4g
It's so tedious to count and calculate everything! I don't know if I'll be able to calculate it for everything that goes into my mouth but I'll try now and then because it's a real eye opener! Either way, I'll continue to photograph and keep track of my workouts on here. Gotta start to think about dinner. Starting to get hungry!