Day 4th Weight Training

Today is Thursday August 16th. My lower body is still sore but not as bad as it was on the previous 2 days. Upper body was fully re-cooped as I call it. So I decided to begin my split routine and start with my upper body weight training workout followed by 20 min intervals.

Had breakfast/pre-workout meal.

1 egg plus 3 egg whites only omelet on a tortilla with slice of low fat cheese, plus spinach, tomatoes, a bit of light mayo. 3 slices of turkey bacon

Calories: 457
Protein: 33gr
Carbs: 33gr
Fat: 20gr

Upper body repeated all of these exercises in this order 3 times. I used 5lbs weights for all.
Round 1
Knee Push ups - 10 reps
Bent over DB rows- 10 reps
Chair Dips- 10 reps
Shoulder press- 10 reps
Bicep curls- 10 reps
Triceps extensions- 10 reps
Ab Knee ups- 15 reps
Lateral shoulder raises- 10 reps on each

Round 2

Knee Push ups - 8 reps ( I couldn't do 10)
Bent over DB rows- 10 reps
Chair Dips- 6 reps ( I couldn't do 10!)
Shoulder press- 10 reps
Bicep curls- 10 reps
Triceps extensions- 10 reps
Ab Knee ups- 15 reps
Lateral shoulder raises- 10 reps on each

Round 3

Knee Push ups - 6 reps ( I couldn't do 10)
Bent over DB rows- 10 reps
Chair Dips- 6 reps ( I couldn't do 10)
Shoulder press- 10 reps
Bicep curls- 10 reps
Triceps extensions- 10 reps
Ab Knee ups- 15 reps
Lateral shoulder raises- 10 reps on each

On the 2nd and 3rd round I couldn't do all the 10 reps but I did my best!

I immediately ate a small baked potatoe for it's high GI and a protein shake for my post-workout meal.

Calories: 219
Protein: 22gr
Carbs: 29gr
Fat: 2gr

Then I did intervals of 2-1 on the treadmill, 2 min of fast walking no incline at 2.6 mph and 1 min of 3.7 mph incline at 4. I did this a total of 4 times. This may not sound like a lot to some of you but I felt it! I know I will get better as I get stronger and in better shape.

I still have to eat dinner and one or two more snack so I might make a last post later on about that. I'm really having a hard time eating 5 to 6 meals a day!

Cya in my next post