Burn baby, burn! Stronglifts day 4 + 1 hour teadmill

All I can say is.. Wow! What a workout tonight. I started out with a brief warm up and right into workout B of the Stronglifts 5×5 program. If you recall, Stronglifts 5×5 is a strength training program and starts out with an empty bar for everything except dead lifts.  Today I I did squats at 60 lbs, over head presses at 50 lbs and dead lifts at 100 lbs.  Today is also pull-ups/chin-ups day with some prone bridges thrown in.  Pull-ups and chin-ups are still kicking my butt and prone bridges aren’t the easiest thing to do yet, but I’m working on them.  Eventually, between weight loss and gaining strength again, I’ll be pumping them out before I know it.

After the free weights, I got on the treadmill and did day 3 of the 1 pound a week program.  Yesterday was easy, I was able to complete the whole program without any trouble.  Today kicked my butt.  After 20 minutes, I had to stop and catch my breath. I took some time to do some hamstring and calf stretches.  About 20 minutes later, I had to stop again and then completed the remaining 20 minutes without interruption. The workout was high incline and speeds that were right between a fast walk and jogging with a little 6 mph running thrown in to boot.

Today was pretty good diet wise too.  I did splurge towards the end of work and had some chocolate from a candy dish, pretty tasty but I didn’t go overboard.


  • 2oz Almonds
  • 6oz Strawberry banana yogurt

  • Chicken & berry salad with strawberries, blueberries, grapes and cherry tomatoes.
  • Chocolate candy

  • roast beef, lean cut about 4 oz
  • Low fat cottage cheese with a small hand full of blueberries
  • Taylor  Organic Baby Spring Mix

  • Protein shake

In total, I ate about 1806 calories. Tonight’s workout was 1864 calories burned making today’s total calorie count = -58 calories.