It Was a 3 Workout 4 Shake Kind of Day...You Know, a Good Day ;)

These things are cool. AMT. No, don’t worry, not the Alternative Minimum Tax, an Adaptive Motion Trainer. I first used one late last quarter and I’m a big fan of them now. I looked them up and they retail at almost $6,000+, phew! There are close to 20 of them at the rec center which is said to be self-supporting. So being the big financial nerd that I am I had to go look up the rec fee that is rolled into tuition to see what sort of cumulative funding they get. Let’s just say it’s a lot and I’m grateful to have access to so much top of the line equipment where I study. Don’t worry Gold’s, you’ll always have my heart over Body Pump ;)

Day 6

Thursday, January 13, 2011

6:15 am

Cardio 30 min

“Hill Interval” Elliptical Program
Quick stretch

6:50 am Protein Shake #1

1 scoop MyoFusion delicious vanilla w/ water

8 am Breakfast

Trader Joe’s (pre-packaged frozen single serve) Multigrain Cereal
1/3 cup blueberries, splash NF milk
Coffee

10:15 am Snack

Lean Cuisine Turkey and Green Beans w/ Cranberries (190 cals 17 g protein)
Hot tea

Right after I finished this the girl next to me busted out the most delectable looking toasted cinnamon raisin bagel covered in cream cheese. Good thing I have killer self-control ;)

12 pm Lunch in ACCT 342

1 can V8
4 oz. cold seasoned chicken
6 Triscuits
Small bunch green grapes
Hot tea (I was drinking Cranberry Green Tea today – it needs a speck of honey)

3 pm Protein Shake #2 in ECON 309

1 scoop MyoFusion milk chocolate with water

FYI Attempting to shake up a shake under the table while the professor is lecturing mainly just results in a lumpy shake.

4:05 pm Cardio on Campus (35 min)

2 min StairMaster

33 min AMT Machine (318 cals “Fat Burner Program”)

Yes, I am a big fan of any cardio machine program that specifically says “Fat Burner” or any synonyms of that. Yes, I realize that burning off my body fat is, unfortunately, not quite that simplistic ;)

What’s up with the 2 min? The Rec Center is packed at 4 pm and no AMTs were available so I grabbed a StairMaster. I’m a fan of both, but I can use a StairMaster at Gold’s over the weekend, but AMTs are only on campus and I had yet to get on one this quarter. So after 2 min on the stairs I saw one open and jumped all over it.

For whatever odd reason the Fat Burner program runs only 28 min + a 5 min cool down.
I should have stretched, but didn’t. I had to run to get my son on time.

6:30 pm Protein Shake #3

1 scoop MyoFusion delicious vanilla w/ water
1, yes only 1 French fry

We got caught in standstill traffic on I-5 for 20 minutes on the way home. There was a big wreck (I sure hope everyone was alright) so it was a late night getting home again. I had to stop at Gold’s to renew my membership which was set to expire tomorrow. By the time we did that it was getting late and C said he wanted chicken nuggets so we hit the McDonald’s drive through (No, I don’t normally get him fast food more than once a week in case you were starting to wonder about me =) Oh my gosh, I WANTED to get myself that 20 pc McNuggets for $4.99 promo they have plastered on the board. I’ve even seen that gross video about how they’re made, but damn they sounded sooooo good right then as hungry as I was. But nope, I ate one of C’s French fries when we got home because I’m not perfect.

7:10 pm FINALLY! My Dinner

8 oz Tilapia oven baked with salt and pepper and a squeeze of lemon
I tried dipping it in C’s leftover sweet & sour sauce, but it was actually better with just the lemon juice
1 ½ cups steamed broccoli
½ cup brown rice with 1 tsp. Ponzu

7:30 pm

30 min Weights

Training My Arms @ Home =)

I had been thinking it was looking like a cardio only day after yesterday’s back workout, but it seems I have a weight-lifting addiction ;)

1)Bicep Curls Drop Sets

(NOT alternating. One arm @ heavy weight then SAME arm immediately on to already prepped lighter weight dumbbell, then switch arm, then move on to immediately superset with triceps below)

Set 1: 20 lbs x 8 reps, 14 lbs x 10 reps
Set 2: Same as above
Set 3: Same as above
Set 4: Same as above

I wasn’t going to failure (close), but the last reps at each weight were a struggle and breathing in tandem was KEY. Same goes for the triceps below:

2)Overhead Triceps Extensions
Drop set style no break, heavy weight then immediately on to prepped lighter dumbbell.

Set 1: 20 lbs x 12 reps, 14 lbs x 6 reps
Set 2: Same as above
Set 3: Same as above
Set 4: 20 lbs x 12 reps, couldn’t make 6 only 14 lbs x 4 reps

Feeling my triceps BIG TIME the last few days. Let’s just say I know exactly where they are =)

3)Front Raises
No breaks or alternating here either. One arm, next arm, superset with laterals below, do it all again, no breaks, all lifting. Efficiency ;)

Set 1: 10 lbs x 10 reps
Set 2: 10 lbs x 8 reps
Set 3: Same as above

4)Lateral Raises
Set 1: 10 lbs x 8 reps
Set 2: Same as above
Set 3: Same as above

5)Dumbbell One Arm Shoulder Press

This is where I screwed up. I should have done these before the front / lateral raises. These work a larger muscle group (I think – correct me if I’m wrong) and coming at the conclusion they were HARD. Hard enough that I had to drop weight. I’m stubborn about that, it’s a pride thing. You will only ever catch me dropping weight if my form is faltering.

Set 1: 20 lbs x 8 reps
Set 2: 14 lbs x 10 reps
Set 3: Same as above

Sorry folks, no push-ups to failure tonight. I think I will probably go to Body Pump tomorrow morning and that stubborn don’t want to drop my weight down attitude of mine may already prove to be a problem on account of hitting muscle groups this close together.

10:10 pm Protein Shake #4

MyoFusion ½ scoop strawberries and cream ½ scoop milk chocolate

I’m feeling experimental ;)

Ouch! Shaking it manually (no Magic Bullet C is sleeping) makes my triceps scream.

That makes 100 grams of protein today from shakes.

Being lazy and only tallying up my turkey, chicken and tilapia that makes at least 232 g of protein today (guessing another 10 from grains, etc.)
The guideline is 1-1.5 grams of protein per lb of body weight so I’m over today. Usually I’m under so this is great. At the end of this week I’ll be running nutrition stats for the week and within the next 2 weeks the calorie restrictions will start. So far my primary objective has been to eat clean and at proper intervals to max out my metabolism and maintain steady blood sugar levels. When I’m in the last 2 weeks of this challenge, things like that V8 and Lean Cuisine will be outlawed due to their high sodium content and potential for water retention. V8 outlawed? Not your average diet huh? ;)

Night night.