Tuesday, Week 12

My body is feeling a bit worn down. My joints have been hurting a bit, particularly my right knee. I take a glucosamine supplement every morning. I think I might just be over-training a bit ever since I ramped up my exercise schedule. Depending on how I feel, I might take tomorrow as a rest day instead of cardio. I definitely cannot afford to screw up my knee like I did on week 2-3.

On the positive side, today is my first yoga class! I can't wait. I'm hoping it will be some excellent stretching.

Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Apple (80/0), Yogurt (55/5.5)
Lunch: Salad (25/0), 1 Turkey (20/4.25), Italian Wedding Soup (220/14)
Snack: Boca Burger (70/13), Grapes (48/0)
Post-Weights: IsoPure (75/18.75), Bread (45/3), Jelly (40/0)
Post-Skate: IsoPure (50/12.5)
Dinner: Salmon Burger (130/22), Broccoli (40/1.5), Bread (45/3)
Snack: Sweet Freedom Fudge Lite 35/2

Total Calories: 1093
Total Protein: 110

Exercise:
Stretching: Throughout day
45 minute Yoga Class

Weights: Legs/Abs
Hanging Leg Lifts 3, 3, 3, 6, 3
Leg Press 10/60, 10/70, 8/80, 6/90, 8/80
Leg Extension 10/15, 10/15, 8/20, 6/22.5, 8/20
Regular Leg Lifts 20, 16, 12, 8
Weighted Ab Press 10/35, 20/30
Lunges 20/10, Squats 20/10
Inner/Outer Thigh 20/5 (each leg)
Glutes: Raises 20 (each leg), Circles 20 (each leg)
Crunches, Reverse Crunches, Bicycle 20 of each
Crunches Using 5 lb Dumbbell 10

I was very pleased with this leg/abs workout. I definitely worked up and sweat. It was a fast paced workout session, too. The hanging leg lifts weren't what I had hoped they would be, though. The way the machine is positioned, I can't fully hang down straight. Plus, the bar is harder to grip than the one at the trapeze class. I think perhaps it's thicker, maybe? Or maybe it's the covering of the bar that's different. Regardless, I'll try again next week to see if I improve. One variation that I did for one of the sets was to hold myself up using the dip handles, so I wasn't really "hanging", but on that set, I did 6 instead of 3. Overall, I think this exercise was harder on my hands than my abs. So, I might cut it if it doesn't get better in a couple of weeks.

Also, a variation that I did for the normal leg raises was to continue the motion so that my legs went all the way into a piked position - to help simulate the pull-over trapeze move. I did that for the first set. I think it engaged different muscles for that part - perhaps some back muscles.

30 minute ice skating class, 15 minute free skate