- 400m run
- 11 sit ups
- 8 overhead squats
- 6 dumbbell thrusters
This was my first Sunday workout to attend. Everyone that attended wrote a movement on the board. Sam then wrote the movements on paper, and Koy drew them out of a bucket. And then we rolled some dice to determine the number of reps, and then a single die for rounds. The result is what was posted above.
I did 25 pounds on the Overhead squat. Still having problems with coming up on my toes and not keeping the weight on my heels. This movement needs a lot of work. For the dumbbell thrusters, I used 15lbs.
Was really dragging on the last 2 runs. Thanks to Linda for running with me on the last one.
In warm up (400m run, then 3 rounds (10 pullups, 10 sit ups, 10 hip extensions, 10 overhead squats), I was able to string together 7 band assisted pull ups! I was very excited. After that, I could only do 3-5 in a row. I need to work on them being more of a dead hang so I can get the pull down better. After talking with Koy, he thinks that I will be able to do a kipping pull up (no band) in about 2 months if I keep practicing. So, we changed my goal.
Goal for end of 2009: ONE dead hang pull up.
This is going to be hard, but I will get it!
Diet for yesterday:
Breakfast: Protein smoothie (handful of mixed nuts, 1/2c blueberries, 1c strawberries, 1c 1% milk, and 2 tablespoons of chocolate whey protein)
Snack: blackberries and strawberries
Lunch: baked chicken breast with small salad
Dinner: 1/2 turkey bacon pita sandwich with lettuce.
Total Water Intake: 1.5L
Currently Listening to: "Addicted" by Saving Abel