Interesting day today. I didn’t want to do anything. I was really tired and just burnt out overall. I knew I needed to workout though. I also don’t expect to get to go to Gold’s tomorrow as C is still snotty and has a pretty good cough yet. I can train biceps, triceps, shoulders, and abs at home if I have to, but back, chest, and legs suck for training at home. So I decided to hit back and legs today to mitigate the situation. I also was overdue for some legitimate cardio. End story? Only five minutes short of three full hours straight at The Rec.
My leg workout hit the essentials with a glutes focus. Squat Rack Pyramid (160 lbs x 10 reps max set today), Smith Machine Lunges, Walking Barbell Lunges, a massive amount of Cable Kickbacks (8 sets) with a new heavy record at 85 lbs, Cable Hip Abductor/Adductors, and Unilateral Standing Leg Presses on the Assisted Pull-up Machine. Those Cable Kickbacks are my fast favorite. They’re the surest way to a tight perky butt ad if you’re going to get on a casino stage in a sparkly posing suit and 5” stilettos you need that perfect butt for confidence and more importantly, to have a chance at placing in the top 5 and taking home a trophy. So anyways I am trying to get in my new beloved cable kickbacks a minimum of 3x week. Basically you have the cable hooked up to a leather belt thing secured around your ankle. You stand about a foot and a half in front of the cable pulley, place one arm on the post, and then proceed to kick your leg out, pretty much just like a horse does, you squeeze your glute at the top of the motion and remain controlled and tense throughout, complete a set of 8-12 reps, switch the cable to the other leg, do a set, up your weight, repeat, you get the gist.
My back workout was actually directly out of an old issue of F&M Hers. I find that funny, because I always mean to, but never take their prescribed workouts to the gym, this was the first time. The variance was that they suggested 3 sets of 10-15 reps per exercise, but I did 4 sets of each and only 8-10 reps except for the DB Pullovers last up 12-15 reps there). Why? I’m trying to keep my weights heavy to maintain my muscle. Heavier weights = fewer reps. It was Wide-Grip Lat Pulldowns, Bent-Over Dumbbell Rows, One-Arm Seated Cable Rows, and Dumbbell Pullovers. The idea being to wear out the lats with the first two heavily focused exercises, attack them with a singular focus in the each side isolation, and then really feel them and focus on them easily in the DB pull-overs. You see the DBPO works a lot of muscles: lats, chest, shoulders, triceps…so by pre-exhausting the lats you can better isolate them and mentally steer your focus to that muscle group. Crafty huh? I liked it and it worked as rumored to. That’s from a monthly section called Odo’s Angle featuring workouts from a trainer by that name. That all got wrapped up with 45 minutes on the stairs with chapter 12 of my tax textbook, woo. I did a solid 10 minutes of stretching too. I really need to stretch more often.
I’m a little worried about my macros. I’ve been looking around and it seems that most builders favor a 40/40/20 ratio (P/C/F). I’ve been hitting that pretty closely, but it just occurred to me today that I may be calculating my ratio wrong. I’ve been calculating it as a percentage of total grams (i.e. today protein accounted for 195/478 total grams thus 41%). However, I just got to wondering if I’m supposed to be calculating my ratio as a percentage of total cals, not grams. Protein and Carbs are 4 cals / gram and Fat is 9 cals / gram so if that is the case it will practically double my Fat ratio. Hmmm…that’s not appealing. I had better look into it and adjust accordingly. I’m not worried though, today was a high fat day, but it was intentional, I normally am concerned that my fat intake is too low. Today my total cals are so high because I was intentionally upping the total fat with a bunch of avocado, almonds, and gourmet tasty olives. I don’t feel a need to do that frequently so quitting won’t offend me =)
I am looking forward to my 5 lbs of cake batter arriving on Tuesday. Mmmmmm….no I’m not cheating haha. I ran into my PT this morning at The Rec and she was telling me about how delicious this Optimum Gold Standard Whey in the cake batter flavor was. So after hearing that GNC didn’t have it, boo, I poked around online, saw a bunch of reviews equally in love with the flavor, and decided to cheat on my MyoFusion. I do love MyoFusion; it’s a great protein powder, but I am so sick of vanilla and chocolate and the strawberry flavor is sooo gross without milk which I’m not allowed (I mix my protein with ice and water in my kick ass Magic Bullet). I also have a faint, very faint, memory of how delicious the cake batter ice cream at Coldstone Creamery is, so cake batter whey powder? Yes please! It has fewer carbs and cals than my MyoFusion too, muahahahaha ;) Thanks Laura! (P.S. I will happily trade you half if you want – I couldn’t find a 2 lb tub anywhere – not even the manufacturer’s site.)
Day 63
Friday, March 11, 2011
Breakfast 8 am
2 slices Dave’s Killer Good Seed Light Bread (<3 this stuff! Best low cal/carb bread ever! 75 cals 4 g protein, 13 g carbs, 2 g fat / slice)
4 Isernio’s chicken apple sausage breakfast links
½ cup sliced strawberries
2 cups coffee (with non-dairy 6 g carbs 1 gram fat / serving creamer)
Training Back & Legs & Logging Cardio @ The Rec 9:15 am – 12:10 pm
Click the pic to make it big and readable. It’s a good one today – interesting read – I promise =)
12:15 pm Feed those Muscles
1 scoop milk chocolate MyoFusion shaken with water
1:00 pm Lunch
8 oz. wild snapper with spices and lemon
¾ cup brown rice
12 steamed asparagus spears
1 small avocado with rice wine vinegar
Hot tea no sweetener
2:30 pm Snack on the go
Think Thin Bar
Hot tea no sweetener
5:30 pm Dinner
The clean dieter’s spin on French dip:
1 yellow onion caramelized
Add ½ cup au jus
4 oz. leftover deli roast beef
Dump all of that over 1 slice toasted Light Good Seed Bread
Slice up an orange bell pepper and serve it on the side
200 cal pack raw almonds
Hot tea no sweetener
9 pm Bedtime Snack
1 scoop milk chocolate MyoFusion with water and ice in my bullet
3 huge Cerignola olives (healthy fats!)
2 rice cakes
Daily Macro / Cal Tally
41% Protein (195 grams) 42% Carbs (202 grams) 17% Fat (81 grams)
2,317 Cals Ingested (heavy day yeesh!)
(1,448) BMR
(1,057) Cals Burned Training
(188) Net Loss =)
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