After yesterday’s blog, I don’t want anyone to get the wrong idea that I’m a trouble maker in the gym, ready to kick other people’s butts.  I’m actually way more concerned about my own butt.  And after having to take a few days off of working my glutes due to my Lady Time, I was very happy to hit the ol’ butt really hard last night (that’s what he said…right? –hee hee—I’m such a dork).  Here’s what I did:

  • Glute Machine (aka the Butt Blaster): 10 reps/ ea leg/ 150 lbs (yes, that’s the whole stack) X 4
  • Seated Hamstring Curl: 10 reps/135 lbs, 6 reps/150 lbs (drop set to) 8 reps/120 lbs, 10 reps/135 lbs (drop set to) 12 reps/105 lbs, 12 reps/120 lbs
  • Prone Hamstring Curl: 10 reps/60 lbs X 4
  • Plie Squats with Dumbell: 12 reps/70 lbs X 4
  • Wide Legged Deadlifts: 10 reps/70 lbs X 3
  • Lunge Squats (1 leg at a time) with Dumbells: 12/ 2-20 lbs ea leg X 3
  • Dumbell Squats (slow and LOW): 15 reps/2-15 lbs, 10 reps/2-20s X 2
  • Cable Kick Backs: 10 reps/50 lbs ea leg X 2, 10 reps/70 lbs ea leg
  • Elliptical, squeezing glutes, 9 minutes, incline 10, resistance 10, 75 calories

And here’s what I ate yesterday:

  • Breakfast (50 g protein): smoothie with bananas, frozen blueberries and cherries, 1 oz frozen wheatgrass, frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1 scoop Vega Complete Whole Food Optimizer (13 g protein)
  • Snack (20 g protein): peanuts (15 g protein) and almonds (5 g protein)
  • Lunch (35 g protein): 3 slices of Brown Rice toast (6 g protein) with white bean puree (15 g protein) and a glass of soy milk (2 cups =14 g protein)
  • Snacks: an orange, soy nuts (20 g protein)
  • Dinner: white bean puree (15 g protein), with potatoes, muschrooms, red bell pepper, broccoli and onions.
  • Snack: Builder’s Bar (20 g protein)
  • After Workout/Before Bed (40 g protein): smoothie with bananas, frozen blueberries, cherries, wheatgrass, 1 scoop Vega Sport Performance Protein (20 g protein), 1 scoop Vega Complete Whole Food Optimizer (13 g protein), 1 cup yogurt (7 g protein)
  • Total 200 g protein for the day!!!
 

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