Day 68
Wednesday, March 16, 2011
I worked out a lot today. That was good. So was finding out I got a 99 on my tax final and a solid A in the class. I was expecting a major hit, but finding out I got a C+ in econ was still ugly. The 4.0 is officially DEAD. I never had a 4.0 in high school, not a single quarter. Then at age 25 I started an A.A. in Business that would transfer to a four year school. I started getting straight A’s and then I got a little vigilant about it and cleared that entire degree with a perfect 4.0. I had a goal to not lose it my 1st quarter after transferring. I didn’t, but completing my 2nd quarter here I just did. The jury is still out on my other two classes. I like to think of not having a 4.0 gpa as being a sign of having a more balanced life though. I mean if you take 16 credits of 300 level CBE courses, work part-time, head up a one parent household with a rambunctious almost 4-year-old trying to run the place, commit 15+ hours a week to training for your first figure competition and still get a 4.0, well then you are clearly an alien from outer space. I happen to be human so chapter closed new one started ;)
This morning I started on the treadmill, did a complete back session, mini biceps session, mini shoulders session, mini glutes session, 15 minutes of posing practice, and the StairMaster. All told I was at The Rec for 3 hours and 10 minutes. I won’t get to work out there again until 3/30 because C is on break from preschool. It’ll be all Gold’s for the next two weeks. Thank goodness for their fantastic in house childcare. <3 you Gold’s.
8 am Breakfast
Oatmeal with cinnamon
Coffee with nondairy creamer
9 am Protein
1 scoop chocolate MyoFusion shaken with water
Cardio, Posing Practice, & Training Back, Biceps, Shoulders, & Glutes@ The Rec
9:15 am – 12:25 pm
1)15 min warm-up jog on the treadmill
2-3% incline 5-5.8 mph (I kept switching both around)
15.3 cals burned 1.27 miles
BACK
2) Wide-Grip Lat Pulldowns
1. 85 lbs x 8 reps
2. 100 lbs x 8 reps
3. 90 lbs x 8 reps
4. 85 lbs x 8 reps
Superset with
2)Single Arm Seated Cable Rows
1. 40 lbs x 8 reps per arm
2. 40 lbs x 8 reps per arm
3. 40 lbs x 8 reps per arm
4. 40 lbs x 6 reps per arm
3)Dumbbel Bent-Over Single Rows
1. 25 lbs x 8 reps per arm
2. 30 lbs x 8 reps per arm
3. 35 lbs x 8 reps per arm
4. 40 lbs x 8 reps per arm
4) Dumbbell Pullovers
1. 25 lbs x 10 reps
2. 25 bs x 8 reps
3. 20 lbs x 12 reps
4. 20 lbs x 10 reps
Superset with
5) Straight Bar Pushdowns
1. 60 lbs x 12 reps
2. 70 lbs x 4 ½ reps, DS to 60 lbs x 4 ½ reps (dying muscles!)
3. 60 lbs x 10 reps
4. 60 lbs x 5 ½ reps, DS to 50 lbs x 8 reps
MINI BICEPS
6) Seated Barbell Curls
1. 40 lbs x 10 reps
2. 50 lbs x 10 reps
3. 50 lbs x 8 reps
Superset with
7) Standing Barbell Curls
1. 40 lbs x 10 reps
2. 50 lbs x 6 reps
3. 50 lbs x 6 reps
8) Prone Incline / Seated Incline DB Curls
1. Prone – 25 lbs x 12 alt.
2. Prone – 20 lbs x 16 alt.
3. Seated – 20 lbs x 8 each arm (full set, then switch)
At this point I realized I pretty much had to eat or quit so I went off to the vending machine for a bottle of Muscle Milk Light. It’s not the greatest protein drink, but better than quitting!
MINI SHOULDER CIRCUIT (1 set of each exercise, repeat, repeat)
9) Dumbbell Overhead Shoulder Press
1. 20 lbs x 20 alt
2. 20 lbs x 18 alt
3. 20 lbs x 18 alt
10) Upright Barbell Rows
1. 40 lbs x 10 reps
2. 40 lbs x 10 reps
3. 40 lbs x 10 reps
11) Barbell Military Press
1. 40 lbs x 8 reps
2. 40 lbs x 8 reps
3. 40 lbs x 8 reps
MINI GLUTES
12) Cable KickBacks (of course!)
1. 55 lbs x 10 each leg
2. 65 lbs x 10 each leg
3. 70 lbs x 10 each leg
4. 80 lbs x 10 each leg
5. 90 lbs x 6, DS to 70 lbs x 8 each leg
6. 80 lbs x 8 each leg
13) Cable Hip Adductor / Abductors
1. 30 lbs x 8 reps each side
2. 30 lbs x 8 reps each side
3. 30 lbs x 8 reps each side
14) Single Leg Standing Leg Press on the Assisted Pull-up Machine
(Thanks again F&M Hers for this one!)
1. 100 lbs x 10 reps per leg
2. 115 lbs x 8 reps each leg
3. 130 lbs x 8 reps each leg
POSING PRACTICE
15) 15 minutes in the mirror room
16) StairMaster
Fat Burner level 10
20 minutes
199.3 cals burned
98 floors climbed
2.01 miles
Stretching
12:45 pm Lunch
8 oz. chicken breast
2 slices Dave’s Killer Bread Light Seed Bread
Arugula and tomato salad with balsamic vinegar
Hot tea no sweetener
2:45 pm Snack in the Car
Think Thin Bar
6:30 pm Dinner
4 T yummity yum yum hummus
2 cups baby carrots, cucumbers, and red bell pepper
1 ½ cups turkey, black bean, & kale chili (I made it – it’s really tasty)
2 T peanut butter – didn’t need this, just got all depressed when my econ grade posted and decided to eat it.
8:30 pm snacking
2 cups decaf coffee with the low cal creamer ( my new night time fix – coffee trumps tea!)
1 pc seed bread with 1 T hummus on it yeah don’t ask, but it was YUMMY =)
Macro Check
182 grams protein 185 grams carbs 74 grams fat
Which means I ate 2,134 cals today. That’s a lot, but I also burned 1,256 cals training today. So:
2,134
(1,448) BMR
(1,256) Training (Cardio Counts + Lifting @ 390/hour)
(570) Net Loss =)
This is why days with long training sessions are so much better than those without. You get to eat lots, albeit clean, and still run a cal deficit.
No comments:
Post a Comment