Chest & Back Day, Spot on Macros & Posing Practice

Today was interesting. When you adhere strictly to the lean out diet you feel a little weak here and there. I screwed up my meal disbursement, having only 74 g protein, 59 g carbs, and 14 g fat disbursed across 2 meals prior to my weights session. By 2 pm I’d burned 1,089 cals between my am cardio and afternoon weights and cardio session, but only ingested 658 cals, whoops. My aunt told me that you get to a point where “eating becomes something you do to avoid passing out.” I’d believe it. What I find so odd about it is I eat plenty of calories; my daily tally today was 1,950. It is so interesting to me, kinda crazy really, what a huge difference messing with your macro ratios makes.

Speaking of macros mine for the day totaled in where they should be at:

216 grams protein
137 grams carbs
55 grams fat

53% P / 34% C / 13% F

Day 54

Wednesday, March 2nd, 2011

6:20 am Cardio

3 min Elliptical Interval program
391 cals burned

Abs

1 set each:
Shoulder crunches x 30
Reverse crunches x 15
10 lb MB side twists x 40
3 sets x 30 lb DB Side Bends x 12 reps each side

8:15 am Breakfast

1 scoop vanilla MyoFusion with water and ice in my bullet
Black coffee with 1 T half and half
½ cup oatmeal with 1/3 cup blueberries

11 am Lunch

1 banana
6 oz. chicken breast

12 -2 pm Training Chest & Back @ The Rec (1st Hr with Laura)

1)15 minutes posing practice



2)Bench Press

1. 70 lbs x 10 reps
2. 80 lbs x 8 reps
3. 75 lbs x 10 reps
4. 75 lbs x 10 reps

Superset with

3)Lat Pulldowns (Wide ----> Reverse)
1. 85 lbs x 8 reps x 8 reps
2. 85 lbs x 8 reps x 8 reps
3. 85 lbs x 8 reps x 8 reps
4. 85 lbs x 8 reps x 6 reps

4)Single Arm Lat Pull-downs
1. 40 lbs x 10 reps per arm
2. 40 lbs x 10 reps per arm
3. 40 lbs x 10 reps per arm

Superset with

5)Assisted Dips
1. 70 lbs x 10 reps
2. 55 lbs x 10 reps


6)Dumbbell Flies - Alternating DB Bench Press
1. 20 lbs x 6 reps x 6 reps
2. 15 lbs x 10 reps x 8 reps
3. 15 lbs x 10 reps x 8 reps

7)Unilateral DB Rows

1. 20 lbs x 10 reps per arm
2. 20 lbs x 10 reps per arm
3. 25 lbs x 10 reps per arm
4. 25 lbs x 10 reps per arm

8)DB Incline Bench Press
1. 20 lbs x 10 reps
2. 20 lbs x 10 reps
3. 20 lbs x 10 reps
4. 20 lbs x 10 reps

Superset with

9)Real Pull-ups (my favorite! =))
1. 4 Full ones
2. 4 full ones
3. 3 ½
4. 3 ½

10)Straight arm Cable Push-downs
1. 60 lb sx 10 reps
2. 50 lbs x 10 reps
3. 50 lbs x 12 reps

Supserset with

11)Push-ups to Failure
1. 15 ½
2. 12 ½
3. 9 ½

12)T-Bar Rows
1. 25 lbs + bar x 8 reps
2. 25 lbs + bar x 8 reps
3. 25 lbs + bar x 8 reps

13)Quickie Cardio
By now I’d realized the major calorie deficit I was frunning on so I only did 15 minutes. All the Stairs were taken so I did the Fat Burner program on an AMT.
180 cals burned
Quickie Stretch.

2:15 pm Gonna Pass Out Snack
1 can V8
6 z. chicken breast
4:15 pm Fuel
1 cup kale with ½ cup yam and 4 chicken sausage meatballs
Cashew Cookie Larabar (it stared me down in a weak moment)

6:15 pm Dinner

6 oz. filet mignon (they’re cheap at Trader Joe’s!)
1 ½ cups greens, ¼ cup carrots, 1 stick celery, ¼ orange bell pepper all drizzled lightly in rice wine vinegar
Hot tea no sweetener

7:45 pm Impulse – good stats though

Think Thin Bar (20 g protein, no added sugar, 8 g fat)
Hot tea