Monday- Monday

Man what a interesting week.  I hate roller coasters, but I really hate emotional roller coasters!!  Egads, looking for the station so I can get off this ride and just take a nice quiet walk in the park.

So onward an upward heres to creating the environment that I want!

Happiness does not consist in pastimes and amusements but in virtuous activities. 
Aristotle


Still need to get Batteries!!!

Warmup 

1min AD

30 sec plank 

1min row 

30 sec plank 

walk lung down and back 

shoulder pass throughs with pvc 10

x2

 WOD

A. Seated Dumbbell Overhead Press 10-15 x 3 sets; rest 2min build in weight per set 

15 reps : 15#,  10 reps : 20#, 20# - This was a challenge on set 3.  I stayed with 20# because I really wanted to focus on form when tired.

B1. Split Squat 10-12 x 3sets each leg no weight with perfect form. rest walk to B2  ( Use the bench to put back foot up on and make sure to drive through the front heel.) Looks like lunge with back foot on bench.

B2. Sub max pushups from knees x 3 stop before it gets sloppy.  rest 1-2 mins 

Push ups 12 - ugh - bit discouraging- but when right shoulder sagged and back dipped I called it.

C. AD 5mins hold 160watts 

We don't have watts on the bike - or I couldn't find the right setting - but kept it at 53-55 rpm for the 5 min.  Inner thigh on left leg tired but no real issues

D. back extentions 8-12 x 2-3sets rest as needed and don't do set three if you arn't feeling it

2 sets 12; 1 set 8

cooldown stretch 

Overall good WOD, nothing to demanding but was good workout.  No soreness to report.  Did notice improved ROM in hips from Rolfing.  Huge difference with hip flexor stretch (using GHD).  Worked on Stretching shoulders and arms.  Also used Stick to roll out areas on outer hip area and calves while stretching.  Hamstring Stretch with band.

Diet

Breakfast:  Swirly Crustless Quiche, 2 strips bacon, 1/2 sweet potato, 1/4 cup sauerkraut

Lunch:  4 oz Mustard Glased Chicken Thigh with mixed green salad, no dressing

Dinner:  3 oz or less -Grilled Flank Steak with Peppers and Onions, Baked Beets and Fennel

Snacks:  sm. handful of almonds, 2 pieces of jerky, small piece of the Mustard Glazed chicken.

Water: 75 oz or more

Cheats:  6 dark chocolate covered pomegranate seeds - these things rock!!!

Mood:  Depressed, spent a lot of time sleeping today= not good, but have appt. with therapist Tuesday.  Spent sometime reviewing what I need to do for myself.  Talked with friends.  This all helped tremendously.