Tuesday May 12th Workout & eating
So i missed my morning cardio of 40 mins on the treadmill at a steady state this morning, i woke up at about 10:30am, my Wife and I had a pretty late night and wound up sleeping in some. My first intake of food was around 11pm, i considered this my pre-workout meal, as i start work at 5pm today.
It was left-over of what my Wife made yesterday. I had 1 chicken breast, and a portion of wholeweat penne pasta with alfredo sauce. Calorie king calculates the wholeweat pasta at 174 calories per cup, which is about what i consumed, maybe a tad more. 37 carbs, 1g sugar, 7g protein. Looks good to me, add on the 26g protein from the chicken breast, i’m all set. (also add on about 150 cals for the sauce, which i can’t complain at, my Wife made it. She’s not going to settle for plain pasta!)
1:00pm - WORKOUT
LEGS & Abs
Today i worked my legs and abs, ive started implementing the Ryan Reynolds method of getting my ab exercises out of the way first thing, and it seems to be working for me. Normally at the end of the workout with weights i’m tired and just want to get home and eat, not work through 150 crunches.
WORKOUT SUMMARY:
Crunches: Total of 150 reps (5 sets of 30) 3 sets regular, 2 sets oblique.
Bridge: Total of 2 reps. (length of 30 seconds each)
SQUATS: (using the set barbells)
Warm-up set: 10 reps @ 30lbs (easy)
Set 1: 10 reps @ 40 lbs
Set 2: 10 reps @ 50 lbs
Set 3: 12 reps @ 60lbs
LEG-PRESS
Warm-up set: 10 reps @ 130lbs
Set 1: 12 reps @ 150lbs
Set 2: 12 reps @ 170 lbs
Set 3: 12 reps @ 190lbs
DEADLIFTS (using the set barbells)
Warm-up set: 10 reps @ 60lbs
Set 1: 10 reps @ 70 lbs
Set 2: 8 reps @ 80 lbs (lots of sweat!)
Set 3: 8 reps @ 90lbs
NOTE: For the last 2 sets of the deadlift, i purposely stuck to 8 reps, i didn’t fail, as i remember a long time ago a personal trainer told me to stick to a maximum of 6 reps with deadlifts as they can be dangerous, so i wanted to do more research before i smashed out 10-12 reps, i don’t want to screw my back up.
1:45pm - PWO: WHEY SHAKE WITH WATER
2:09 pm - PPWO: Chicken breast, wholeweat pasta w/ Alfredo sauce
3pm - 1 can of fresca black cherry soda (3 calories per can)
4pm - Tuna sandwich using half a tin of tuna and 2 slices of wholeweat bread, toasted w/ light mayo and lettuce.
5:30pm - I was at work from 5pm, and a colleague offered me half of a stick of a twix bar, to which i gave in. Turns out to be about 70 calories and 3g of fat, really not the end of the world, and it wont be a habit!
7:00pm - Whey shake mixed with water. The current whey i’m using is body fortress superadvanced, it has 130 calories and 26g protein.
10:30pm Another whey shake mixed with water, and a cup of coffee with milk & two equals. I planned to consume a tin of tuna but it was gone when i got indoors, hence the shake!
BED
CONSUMED TODAY
Water : About 8 glasses
Vitamins: 1 vitamin C, 3 flaxseed oil, 6 ginkgo boloba
Calories (kcal) : 1531
Protein (g): 137
Diet Summary: A good day overall, a good start. The diet was clean but way under caloried/proteined, i need to get more lean friendly food in the house!!
Workout Summary: A good leg workout, abs went perfectly. Deadlifts from now on (besides the warmup for checking form) need to be at a heavier weight with a maximum of 6 reps. Same thing with squats, occasionally i’ll mix it up with a lower weight endurance. Leg press can be a lot heavier though. My back aches a little on the lower, so i think it’s a good job i kept to 8 reps after realizing, as i deeadlifted once before in England with a rugby player and screwed my back up for a good week or two. (touch wood that wont happen again.)
