It’s so exciting when you realize that you are stronger than you thought or when you see yourself get stronger—mentally, spiritually and physically. (All 3 are engaged in body building, that’s for sure! ) I can’t explain the giggly (but in a tough-girl way) feeling that I had last night when I curled the 25 lb dumbells for the first time!!!  The last time I worked my arms I was excited that I went up to 22.5 lb dumbells, but when I tried to curl the 25s, I couldn’t do it.  So, when I accomplished curling the 25s last night, there was no doubt that I was making progress!!!  This is despite the fact that after my last arm workout I didn’t really get sore the next day.  Some people (even trainers and experienced body builders) say “if you’re not sore the next day, you didn’t get a good workout”.  I have also read the contrary and I find that it makes more sense to judge whether or not you’re getting “a good work out” by whether you are getting stronger and are able to lift more and more weight each workout (I mean that’s the goal, right?  It’s actually gain we are after, not merely pain).  Sure, I still get sore a lot of the time, especially with certain body parts (like my glutes). But if I don’t get sore after what I know was a good workout (where I know that I pushed myself to my limits and lifted more weight than ever, with my maximum reps and a good number of sets until I really felt like my target muscles were completely spent), I’m not going to worry that the workout wasn’t really beneficial if I’m not in pain the next day.  That’s ridiculous.  The fact is, if you’re getting proper rest, nutrition, stretching, massage and a keeping a positive mind set, your body should get better and better at dealing with muscle tears and lactic acid removal. The body is a wonderful machine, capable of so much more than we ever know (until we challenge it and give it what it needs to really thrive).  That’s what I’m experiencing, and I have to tell you, it feels great!

Here’s my arm workout from last night:

  • Pec Fly Roc-It Machine: 15 reps/25 lbs, 6 reps/32 lbs (drop set to) 6 reps/25 lbs, 12 reps/25 lbs
  • Mid Row Roc-It Machine: 15 reps/102 lbs, 15 reps/117 lbs, 12 reps/130 lbs
  • Full Range of Motion Curls with Dumbells (alternating arms): 5 reps/25 lbs, (15 second rest) 5 reps/25 lbs, 10 reps/22.5 lbs X 3
  • Shoulder Press with Dumbells: 9 reps/2-22.5 lbs X 3
  • Upward Rows with Dumbells: 10 reps/2-22.5 lbs X 3
  • Lateral Raise: 8 reps/50 lbs, 7 reps/50 lbs (drop set to) 8 reps/40 lbs, 10 reps/40 lbs X 3
  • Push ups: 2 sets of 25

And here’s what I ate yesterday:

  • Breakfast: 1 slice of tofu bread (10 g protein)
  • Second Breakfast, 2 hours later (46 g protein) : Smoothie with bananas, frozen peaches, frozen acai with added protein (7 g protein), 2 oz frozen wheat grass (2 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein)
  • Snack: peanuts (15 g protein)
  • Lunch (42 g protein): Quinoa (8 g protein), soyrizo (15 g protein), corn (4 g protein), red bell peppers, daiya cheese (2 g protein) and 1 cup cooked spinach (13 g protein)
  • Snack (13 g protein): 1 cup kamut spiral pasta (10 g protein) with Earth Balance butter, 1 tbsp nutritional yeast (1 g protein) and daiya mozzarella cheese (2 g protein).
  • Dinner: 1/2 package high protein tofu (24 g protein) sauteed in vegan Worchestershire sauce, garlic, basil, lemon pepper and Gomasio.
  • Snack: Builder’s Bar (20 g protein)
  • After Workout/Before Bed (35 g protein): Smoothie with banana, 1 oz frozen wheat grass (1 g protein), frozen peaches, 2 cups soy milk (14 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Total 205 g protein for the day!!!
 

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