So I shoveled in breakfast. No picture, but it was 40 grams oats, 1/2 cup egg whites, and 90 grams of apple, with splenda and cinnamon.
My workout this morning was not easy. Day 2 of week 1 is a back workout. Just like day 1, I do each exercise in the compound sets back to back with 1 minute rest in between each set, and I do 4 sets of each compound set.
Warm up: 5 minutes on the crosstrainer.
Compound Set 1:
Wide Grip Lat Pull Down: 50 pounds, 12 reps; 70 pounds, 12 reps, 10 reps, 8 reps
Seated Wide Grip Cable Row: 50 pounds 12; 70 pounds, 8; 60 pounds, 10, 9
Compound Set 2:
Reverse Cable Grip Pull Down: 70 pounds, 12; 80 pounds, 8, 8, 8
Neutral Grip Row: 60 pounds, 8, 7, 7, 7
Compound Set 3:
Neutral Pull Down: 80 pounds, 8, 6; 70 pounds, 10, 10
Underhand Row: 60 pounds, 8, 8, 8, 8
Compound Set 4:
Bent Over Barbell Row: 45 pounds, 8; 40 pounds, 10, 10, 10
Straight Arm Pull Down: 30 pounds, 10, 10, 10, 10
Compound Set 5:
Straight Leg Deadlift: 60 pounds, 12, 12, 12, 12
Shrugs: 60 pounds, 10, 10, 8, 8
Cardio: 15 minutes on the stepmill at the end (this is all I had left in me, I would have liked to do 20 plus minutes, but I didn't have time for a second workout today).
My heart rate monitor wasn't working for the first 15 minutes and a few other shorter times throughout my workout, so these stats aren't accurate, but it gives you some sort of idea.
Time: 1:14: 04
Max HR: 172
Average HR: 147
Post Workout Smoothie:
Same as always:
- 1 banana
- 1 scoop vanilla protein powder
- 5 grams glutamine
- 1 cup unsweetened almond milk
About an hour later I ate some leftovers for lunch.
- 4.5 ounces salmon with a dill yogurt sauce on top
- 1/4 cup (measured uncooked) wild/brown rice
- 1 baby zucchini cooked with garlic and olive oil
I also made these Pumpkin Muffins with Cream Cheese Frosting today.
I found this recipe somewhere online (I don't remember!), but tweaked it.
- 2 Eggs, beaten
1/2 cup pumpkin
1/2 cup almond breeze
1/4 cup applesauce
1 1/2 cup oat flour
2 scoops vanilla protein powder
1/3 cup splenda (could use more, if you like things sweet)
3 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
What to do:
Preheat oven to 400 degrees
Mix first four ingredients together, add splenda, vanilla, cinnamon and nutmeg. Add flour and baking powder together
Pour into greased muffin tins
Bake for 20 minutes
Cream Cheese Frosting (for two muffins):
2 tablespoons light cream cheese
1 tsp splenda
1 tsp almond milk
What to do:
Mix the ingredients really well and spread them on top of the muffins.
Stats for 2 muffins with the frosting: 214 calories, 8.3 grams fat, 32.6 grams carbs, 16.2 grams protein
Shortly after I gobbled these two muffins up, it was time for dinner.
Another chicken stir fry. I'm not going to post the ingredients, cause they are the same as always.
After I ate this it was time for class. During my class I ate this.
After class I had another one of April's protein cake:
I ate it with a serving of plain yogurt and 80 grams of strawberries.
Well there you have it! I'm gonna finish watching the Bachelor (yes, I watch the Bachelor. I love it!), and call it a night.