Tuesday, April 19, 2011

Food, Workout, and More Food...

Got my cardio done last night... Shiloh joined me for my 30 minutes of uber-boring steady-state, lol, so it wasn't as boring :-) Followed that up with a super yummy taco salad made with 2 cups of kale/spinach/cabbage, onion, green chilies, salsa, 1/4 avocado and 6 oz of lean ground beef. The family made tacos or used tortilla chips (clean - Tostitos Natural Yellow Corn Tortilla Chips).  Later, I had a cup of decaf coffee before bed and stirred a tablespoon of chocolate protein powder into it - tasty, but when the water is hot, the protein powder cooks. Oops :-) Forgot about that.

This morning began with yoga at 6:30 (well, my morning began at 5am, but yoga was at 6:30, lol). Great class, as usual. I was able to do pigeon with my right leg! woohoo! No pain! Now, my belly is relatively full (oatmeal!), I'm working, building a new website for a client, and listening to the unmatchable Ray Charles and hoping for a productive and chill day :-)

Today's workout after work is Back/Delts/Biceps:
Dumbbell One Arm Rows 2 x 10
Lateral Pulldownds 2 x 12
Seated Cable Rows  2 x 12
Dumbbell Lateral Raise (3 directions) 2 each x 10
Cable Curl 2 x 12
Incline Dumbbell Curl 2 x 10
Calf Raises 4 x 15
Today's food is pretty much same as yesterday... (click on photo to view Cooler page with all the info)Chelle's Figure Competition Diet - daily cooler
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon.  Snack 1 4 oz cooked (5 oz pre-cooked) grilled chicken breast and 5 medium size strawberries.  Lunch -   4 oz (5 oz pre-cooked weight) grilled chicken breast, 1 cup steamed zucchini/yellow squash, 1/2 cup of brown rice  Post Workout/Dinner -  banana followed by dinner: 6 oz grilled salmon with 2 cups steamed veggies (green).  Snack 2 -  1-2 scoops chocolate protein powder (Beverly UMP) mixed with coffee & water.

The only thing not pictured is my dinner, which is just grilled salmon and 2 cups steamed veggies. I'm having a banana with/just before dinner, to boost my post-workout restore/repair and replenish depleted glycogen. I may sub a 4 oz baked sweet potato for the banana, we'll see.


  1. Chelle, what weights do you use for this workout? Do you keep it the same for both sets or do you drop?

  2. Hi Becky!
    Same weights for both sets. Next week my sets & weights will increase, but this week I'm at:
    Dumbbell Rows: 15 lb dumbbells
    Lat Pulldowns: 55 lbs
    Cable Rows: 55 lbs
    Dumbbell Lateral sets: 3 lb dumbbells (bad shoulder, so that's all I can lift on that side)
    Cable Curl: 30 lbs
    Incline Dumbbell Curls 12lb dumbbells
    Calf Raises: body weight only, but full extension up and down.

  3. Cool, thank you! How's your daughter coming along?

  4. She's doing good! Struggling a bit to eat all the food (she has to ingest a minimum of 300 cal/day more than me), but she's getting it done :-) Once school is out (mid May) her workout schedule will go from 2 yogas & 3 weights days to 5 weights days, but she's actually looking forward to that, lol!! :-)