I’m actually looking forward to getting back to strict clean eating tomorrow. Having breakfast as a cheat meal made for a sluggish start at the gym. It’s just not the right kind of fuel! Putting in cinnamon rolls instead of complex carb oatmeal and protein is like putting diesel in a gas engine. There are no more cinnamon rolls in the house though. I ate 4 by the time the day was done, C ate 1, and the rest got pawned off. When I need to look up nutrition stats on anything I use calorieking.com. I looked up all the ingredients in the rolls and tallied them up to 5,981 calls in the batch of a dozen. Umm yeah, lol, 498 cals a roll. I really like to be extreme with my cheat meals don’t I? I weighed in at 138.3 lbs this am, I’ll laugh / not be surprised if I’m up a little tomorrow morning, but for the moment I’m 12.1 lbs below my start weight.
One thing I am learning about my workouts is that I need to start them with my favorite exercise. You know that squats get me riled up so they are the starter for leg days. Well today, doing back, I was sluggish and just not into it, until I hit dumbbell bent over single rows, which I quite enjoy. Then being a dork I wound up doing 7 sets because I was trying to get a short clip on my phone to show those of you who aren’t familiar what they are, and my last 3 sets were at 40 lbs. Yay! Got my 40’s back! =)
Day 36
Saturday, February 12, 2011
Here’s a cheat meal bystander being interviewed about our breakfast to be. He’s very cute, not that I’m biased or anything ;)
9:30 am Breakfast aka “The Cheat Meal”
2 Big fat cinnamon rolls
2 slices bacon
1 egg scrambled
2 small cantaloupe slices
1 ½ cups coffee
11:30 am – 1:00 pm Training Back at Gold’s
1)Lat Pulldowns Drop Sets
Warm-up: 60 lbs x 10 reps
Set 1: 90 lbs x 6 reps, 80 lbs x 6 reps, 70 lbs x 6 reps Wide Grip
Set 2: 90 lbs x 4 reps, 80 lbs x 5 ½ reps, 60 lbs x 8 reps Wide Grip
Set 3: 100 lbs x 6 reps, 80 lbs x 6 reps, 60 lbs x 8 reps Reverse Medium Grip
Set 4: 100 lbs x 6 reps, 80 lbs x 6 reps, 60 lbs x 8 reps Reverse Medium Grip
Set 5: 80 lbs x 6 reps, 70 lbs x 6 reps, 60 lbs x 6 reps Wide Grip
Partially Superset with
2)Seated Cable Rows Drop Sets
Set 1: 80 lbs x 6 reps, 70 lbs x 6 reps, 60 lbs x 6 reps
Set 2: 70 lbs x 6 reps, 60 lbs x 6 reps
Set 3: 70 lbs x 6 reps, 60 lbs x 6 reps
3)Straight Arm Pushdowns
Set 1: 60 lbs x 10 reps
Set 2: 60 lbs x 10 reps
Set 3: 40 lbs x 12 reps
Set 4: 50 lbs x 8 reps
Set 5: 60 lbs x 8 reps
4)Dumbbell Single Arm Bent Over Rows
Set 1: 25 lbs x 8 reps each arm
Set 2: 25 lbs x 8 reps each arm
Set 3: 30 lbs x 8 reps each arm
Set 4: 35 lbs x 6 reps each arm
Set 5: 40 lbs x 6 reps each arm
Set 6: 40 lbs x 6 reps each arm
Set 7: 40 lbs x 6 reps each arm
Partially Superset with
5)Triceps Kickbacks
Set 1: 15 lbs x 8 reps each arm
Set 2: 15 lbs x 8 reps each arm
Set 3: 15 lbs x 8 reps each arm
Set 4: 15 lbs x 8 reps each arm
Set 5: 15 lbs x 8 reps each arm
6)Assisted Pull-ups
Set 1: 70 lb offset x 6 wide grip x 6 rev med grip x 6 narrow grip
Set 2: 60 lb offset x 6 wide grip x 6 rev med grip x 6 narrow grip
Set 3: 50 lb offset x 6 wide grip x 6 rev med grip x 6 narrow grip
7)Quickie Cardio
StairMaster
Killer routine
I mean “Fat Burner Plus” Level 12
15 min
1.84 miles, 88 floors climbed, 189 cals burned
2:30 pm Late Lunch
8 oz. chicken breast
1 more cinnamon roll (shhh)
½ cup baby carrots
½ cup yellow bell pepper sliced
Hot tea
3:30 pm Attempted MKTG 380 Text Reading
40 minute nap
5:20 pm More Cardio @ Home
Elliptical Hill Climb & Steep Climb programs
40 min 511 cals burned
7:05 pm Dinner
8 oz. chicken breast
½ cup brown rice
1 cup wilted kale
Grapefruit
Hot tea
Daly Cal Tally
1,992 Cinnamon Roll Cals Ingested (4 rolls) scary huh?
980 Everything Else I Ate Today
(1,448) BMR
(707) Training at Gold’s
(511) Elliptical @ Home
306 Net Gain – not bad considering the over the top cheating!
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