Food/Training Log: July 21, 2011

[Rachelle Lowder]

 

 

FOOD LOG:

 

8:00AM

-Cup of coffee with creamer

10:00AM

-Another 1/2 cup of coffee with creamer

10:30AM

-Cup of Fage 0% with a packet of Stevia and a cup of frozen blueberries (following sprints)

-Supplements: Multivitamin & DHEA

12:45PM

- 1 can of tuna mixed with a little mayo, shredded cheddar cheese, sweet relish, garlic powder, pepper and a sprinkle of cumin. Divided up the tuna onto 2 leaves of red lettuce.

- 2 carrots and 1 sliced radish with about a teaspoon of Ranch.

4:00PM

-Protein Smothie: 1 scoop Vanilla protein, 1/2C Coconut Milk, 3/4C Water, 1T Psyllium Fiber, 1T Peanut Butter, Ice

-Another tablespoon of Peanut Butter...been so long since I had it!

7:30PM

-Protein shake w/1T brown sugar (post workout) 

8:30PM

-Hamburger Salad: Mix of romaine and iceburg salad mix with a large hamburger patty topped with a slice of medium cheddar cheese, sauteed white mushrooms, wedged tomato, a few pickle slices, ketchup & mustard.

-A 1/3 of a Diet Dr Pepper

 

TRAINING:

-Sprints on my treadmill in the A.M.:

• 4 minute warmup at 3.5mph 
• 20 seconds of sprinting at 8mph (starting at the bottom of the first minute) followed by 20 seconds of rest. 
• I sprinted the last 40 seconds of the 12th minute

I was surprised at the improvement in my stamina since the last time I tried sprints on my treadmill (a couple months ago at least), so I will reduce my rest time to 10 seconds from here on out and work on increasing my speed. Ideally, I would like to make these sprints a morning habit.

-3 Ladder Sets (Presses/Pullups): Able to do some with the 45lb bell..most still with the 35lb bell

-Bent Rows Supersetted with Assisted Ring Dips (feet were extended out on the floor): 8 sets of 9 rows/8 dips