Wednesday, May 11, 2011

Yesterday's Workout and Dinner...

It's already noon! This day has been packed so far, and only promises to get more so! To catch up... after work I hit the gym for my Back/Delts/Biceps. Got it done. I increased all my weights, and reduced some of my reps, and killed my calves. The last three reps of each set of calf raises on the machine may or may not have been a full 3-count. I'm not sayin', I'm just sayin'. Failure, in the best possible way.

Here's the workout (grouped together according to my supersets, little to no rest between):

Seated Cable Rows 3 x 12 (70 lbs)
Dumbbell Lateral Raise (3 directions - side, front, bent-over) 3 x 10 each way - 5 lb dumbbells for front and side, 3 lb dumbbells for bent-over)

Cable Curl 3 x 12 (50 lbs)
Lateral Pulldowns 3 x 12 (70 lbs)

Incline Dumbbell Curl 3 x 8 (15 lbs)
Dumbbell One Arm Rows 3 x 12 (25 lb) - I don't do these with a bench... mine are bent-over, with one arm braced on the thigh, the other holding the weight - this incorporates more muscle work, including core. To get in position, stand up, make a T with your feet, then take the front foot (facing forward) and step out 3-steps, bend over, brace your free forearm on thigh and raise the weight with the other arm. You'll feel this in your glutes, hamstrings, core, back and arm. I LOVE these :-) One of these days I'll get video/photos of this to post.

Calf Raises 6 x 15 on the weighted machine
Total time including warmup: 56 min.
Total Calorie Burn: 288
Heart-Rate: 120-156

After, it was dinner time... I made grilled chicken sandwiches and sweet potato fries for the family. I had prepped the fries on Sunday, so all I had to do was dump 'em on a tray and bake (love it!), and the chicken was already grilled (hello Sunday), so I just sliced it, brushed with garlic olive oil and grilled on the Foreman long enough to warm it up, then layered it onto their buns. I sliced the chicken lengthwise instead of widthwise... so it went bun (bagel thin, whole wheat), honey mustard, lettuce, chicken, cheddar (half oz slice), chicken, pepper jack (half oz slice), chicken, honey mustard, bun. They loved them, and they certainly looked tasty. I enjoyed my 4 oz grilled chicken breast dipped in mustard and my 2 cups of steamed broccoli & cauliflower. Shiloh may or may not have enjoyed poking fun at me during dinner. You be the judge.
Figure Competition Diet

After dinner, I iced my knee, did a quick mask (I hate doing that when everyone is home, oy! Yes, my face is fill-in-the-blank color. So what.), had my pre-bed protein shake then crashed.

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