A boring heading, I know, but what an exciting picture!  For a person who has never, ever had any definition in her arms (they resembled noodles–not even a nice thick noodle like penne or linguini, more like spaghetti), this is very exciting!  And, last night I went up in the weight that I was lifting on almost every exercise that I did.  This despite the fact that I had a terrible headache and chose to do a shorter work out than usual.  You may also wonder why I chose to work delts and glutes together.  Well, it was actually time for an arm work out, but since my period is coming this week (and working my glutes when I’m on my period gives me cramps), I decided to throw in some glute action.  And since I wanted to do a shorter work out, I decided to focus on deltoids, since they are the most important muscle on my arms to build.  There is something very beautiful about a woman with really nice deltoids.  It’s like wearing shoulder pads all the time.  They make the waist and hips look smaller.  This is why shoulder pads were so popular in the 80s.  But I find the natural ones so much more appealing, and they look better with a swimsuit.

Here’s my workout from last night:

  • Cable kick backs (done on each leg): 10 reps/60 lbs, 10 reps/70 lbs, 10 reps/80 lbs, 10 reps/60 lbs
  • Shoulder press with dumbells: 8 reps/ 2- 25 lbs, 7 reps/2-25 lbs, 4 reps/2-25 lbs (drop set to) 10 reps/2-20lbs
  • Full Range of Motion Arm Curls (alternating): 6 reps/2-25 lbs (drop set to) 12 reps/2-20 lbs X 3
  • Leg Press: 10 reps/190 lbs X 2, 10 reps/210 lbs, 10 reps/250 lbs X 2
  • Seated Ham Curl: 10 reps/100 lbs, 8 reps/110 lbs, 12 reps/100 lbs
  • Shoulder Press Machine: 8 reps/50 lbs, 10 reps/40 lbs X 3

And here’s what I ate yesterday:

  • Breakfast (38 g protein): smoothie with bananas, frozen cherries, frozen blueberries, 1 oz frozen wheat grass (1 g protein), 1 packet 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)
  • Snack (6 g protein): 3 packets of nori seaweed snacks
  • Lunch (80 g protein): 2 cups quinoa (22 g protein), 1 pack smokey tempeh (32 g protein), red bell peppers, onions, 2 cups spinach (26 g protein)
  • Snack (45 g protein): Bodyfactory vegan “blind date” smoothie
  • Dinner (40 g protein): 1.5 cups Spelt spirals pasta (30 g protein) topped with Earth Balance vegan butter, oregano, basil, garlic powder and nutritional yeast flakes (10 g protein)
  • Total: 209 grams of protein for the day!!!
 

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