VP Health & Fitness

Back on track today! I feel a bit better from my shoulder… and have gotten TT workout #2 out of the way!!! YIPEE!!!

Here are stats for today:

• 6 hours of sleep
• Water Intake -

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EXERCISE
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- TT Workout: Week 1 Workout 2

Warm Up (2x)
- Prisoner Squat (12)
- Close-grip Push-up (8)
- Wall Slide (8)

Workout B
1A) DB RDL (Romainian Dead Lifts) (3×6 @ 35 lbs)
1B) DB Incline Press (3×8 @ 20 lbs)

* Modified this one a bit & left Pull-ups till the end & added Planks instead because I cannot to a pull-up or Inverted Row yet. Here is the original Superset:

• 2A) Pull-up or Inverted Row (3xMax Reps)
• 2B) DB Bulgarian Split Squat (3×8)

Modified Super Set:

2A) DB Bulgarian Split Squat (3×8@ 15 lbs)
2B) Planks (3×30 seconds or more)

After this superset was done, walked over to the Assisted Pull Machine and did

• Assited (90 lbs) Pull-ups (3xMax Reps - 2)

- Civilian Fitness Program: * and this is why I will leave my TT interval workout for tomorrow…

3 sets of 1 minute each with jumping jacks for 1 minute between sets

• Push-ups on BOSU ball
• High Knees
• GTS Kneeling Bicep Curl
• DB Shoulder Press
• Upright Row
• GTS Tricep Extension
• Jump Rope
• Inch Worms (similiar to Burpees)
• Decline Push-ups
• Chest Flys
• Step ups/Jumping Jacks
• Chest Press
• Squat Hops

- VBS Games : various (about 1 hour)

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EATS
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Meal 1 (PW): 1 Protein Pancake (from Gourmet Nutrition) & 1 cup of cubed watermelon, 16 oz. green tea, 2 fish oil caps

Meal 2: Spinach Omelette (5 egg whites, 1 egg, 1 cup baby spinach, 1 oz. Mozzarella Cheese, 1 deli slice of oven roated turkey, 1 slice of turkey bacon)

Meal 3: Chocolate PB Fudge Bar (from Gourmet Nutrition), 2 fish oils caps, 1 multivitamin

Meal 4 (PW): 1 Protein Pancake, 4.5 g L-glutamine mixed with flavored water (similar to Crystal Lite)

Meal 5 : PN Kung Pao Chicken

Meal 6: 2 homemade cheese Quesadillas… (10% meal) 

Supplements: Fish Oil Caps, Vitamin C

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Today is looking pretty good so far (exept for that last meal…). I eliminated my TT HIIT interval training this morning because on Monday I was sooooo exhausted! I think I will start doing my HIIT training on Tuesdays, Thursdays & Saturdays to space out my workout sessions & keep them nice and short! This will also give me more time to recover.

VBS games are pretty good… I’m starting to feel exhausted though…

~ Vilma

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