Monday's weight workout:
leg raises: 2 sets, 15 reps
leg press: 3 sets, 15 reps, 90#
Lat pull down: 3 sets, 12 reps, 50#
Chest Fly: 2 sets, 12 reps, 30#
Dumbell lateral raise: 3 sets, 12 reps, 8#
dumbell curl: 3 sets, 12 reps, 10#
tricep push down: 3 sets, 12 reps, 20#
calf raises: 5 sets, 15 reps, 10#
toe pulls (shins): 3 sets each leg, 15 reps, 10#
Lunges: 3 sets, 12 reps
back extensions: 3 sets, 15 reps
I talked to the trainer and upped the weight on some of the exercises a little (still concentrating on form and muscle isolation) and added the shin exercise. My calf muscles are already highly developed, so needed the shin exercise to balance things out. The shins are very important for balance in my long distance walking.
Monday was a good food day... lunch was an egg scramble made from last night's grass fed beef patty, the coconot oil soaked veggies, two eggs and some salsa.
Dinner: Salmon salad made with celery, purple onion, chopped dill pickles, chopped green olives, boiled eggs, spicy mustard, olive oil, black pepper and garlic and herb seasoning... all on top of a huge bed of spring greens and doused with a little more olive oil and balsamic vinegar.
When I snack, I choose come good quality beef jerky, or about 7 walnut halves, or a little high quality 90% chocolate.
Didn't do well in the sleep department. Emily came home from work, really sick. I took her to the emergency room... they of course, did not find anything wrong (at least they did a ct scan of her abdomen to rule out appendicitis) and sent her home with pain meds. We didn't get home until 5am (writing this Tuesday morning), and I could not sleep past 9. Not in a hurry to get to work today, but must go in.