I had a great workout at the gym this morning. I reversed the order of my training today and started with weight training and finished off with cardio. I sometimes feel if I am pushing myself hard through 30 minutes of cardio which doesn't allow me to lift as much as I'm tired after exerting myself for the 30 minutes of cardio.
I trained back and biceps today and started to increase my weight through some of the exercises. In order to get stronger and gain more muscle mass I will need to start lowering my repetitions and add weight. If you constantly are doing 12-15 repetitions at the same weight your body gets used to the movement and you are not getting as much as you can from the training. I finished the workout with my 400 meter sprints. I did these at 7.0 on the treadmill with walking breaks at 4.0. The breaks were 60, 45, and 30 second intervals. I completed 3.18 miles in 30 minutes for a 9:29 average pace. I think I am ready to move these up to around 7.5 on Friday.
Since it was my birthday I chose to deviate a bit from my daily plan. I ended up having sushi for dinner - the rice certainly packed on a lot of extra calories but I also gained a lot more protein than a normal day. I finished the evening with a 1/6 serving of Carvel ice cream cake. Even with the sushi and ice cream cake I still ended up under my daily intake because of my cardio earlier in the day.
Food And Exercise