Yesterday I mentioned that I was forced to take time off this weekend.  Well last night I wanted to really hit my legs hard to make up for lost time and AY CARAMBA am I sore today!  It feels wonderful!  It’s great to be made so aware that my muscles are growing, even if I’m doing the robot today.  Time for me to pull out my yoga mat and get Far Eastern on my butt to relieve the stiffness!  But first, here’s my workout from last night:

Remember, with the calf workouts, S=toes straight, I=toes pointed out, and O=toes pointed in

  • Seated Calf Raise (with spotter): S 5 reps/140 lbs, S 8 reps/100 lbs, S 6 reps/140 lbs (drop set to) 6 reps/ 120 lbs, O 6 reps/120 lbs (drop set to) 8 reps/100 lbs, I 10 reps/100 lbs, S 3 reps/130 lbs (drop set to) 8 reps/110 lbs, O 5 reps/110 lbs (drop set to) 8 reps/90 lbs, I 6 reps/110 lbs, S 12 reps/110 lbs, O 10 reps/110 lbs, I 10 reps/ 110 lbs
  • Rotary Calf Roc-It Machine: O, I, & S 12/ 274 lbs, O, I, S 8 reps/444 lbs, O, I, S 10 reps/342 lbs
  • Standing Calf Machine: S, O, I 12 reps/160 lbs X 4
  • Calf Raise on Stair with Dumbell in Hand: S, O, I 15 reps/20 lbs X 2
  • Inner Thigh Roc-It Machine: 20 reps/37 lbs, 12 reps/ 45 lbs, 10 reps/52 lbs
  • Outer Thigh Roc-It Machine: 12 reps/34 lbs, 12 reps/39 lbs, 12 reps/45 lbs, 25 reps/28 lbs
  • Seated Hamstring Curl Machine: 15 reps/70 lbs, 8 reps/110 lbs, 10 reps/100 lbs, 10 reps/80 lbs
  • Standing Cable Kickbacks: 15 reps/ 50 lbs ea leg, 15 reps/60 lbs ea leg, 12 reps/70 lbs ea leg, 20 reps/50 lbs ea leg
  • Dumbell Squats: 15 reps/ 2-15 lbs, 15 reps/2-20 lbs X 2

And, here’s what I ate:

  • Breakfast (28 g protein): tofu (15 g protein) scramble with onions, spinach, tomatoes, tumeric, garlic powder, lemon pepper, and basil with 3 slices of rice toast (6 g protein) and mint tea with 1 cup soy milk (7 g protein)
  • Snack: peanuts (15 g protein) and almonds (5 g protein)
  • Lunch (33 g protein): at Real Food Daily: Enchiladas Rojo with tempeh (15 g protein), black beans (12 g protein) and brown rice (6 g protein)
  • Snack: Builder’s Bar (20 g protein)
  • Dinner: Peanut butter (15 g protein) on apples and rice crackers with glass of soy milks (2 cups=14 g protein)
  • After Workout/Before Bed (47 g protein): Smoothie with bananas, frozen cherries, 1 oz frozen wheat grass, 2 cups soymilk (14 g protein), 1 scoop Vega Complete Whole Food Optimizer (13 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Total 197 g protein for the day!

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