The heading sounds like a lot, yes, I am a bad mamma jamma, but I wouldn’t do all this is one day (not unless I were going to be seen in a bathing suit somewhere public the next day, which thankfully is not my situation today).  No, it’s from a 2 day period.  I have been so busy these past couple days that I haven’t had time to blog.  In fact, yesterday I had to choose between getting my workout or blogging about it.  I decided that it’s always better to do something than to merely yammer on about it.  Thanks for understanding. (I know you do, you’re so nice!)  I’m going to make it all up to you now with lots of workout info and some yummy vegan protein info.

First of all, here’s my Delt Workout from Friday that I followed up with abs.  Notice that the cardio is in the middle of the workout instead of the end.  This is because my shoulders became so fatigued after the first 3 exercises because the weight was so heavy that I thought they were on fire and might fall off.  But, I knew that if I could let them rest a bit that I could do more, so I decided to do cardio and then come back to the weights.  This worked very well!

  • Shoulder press with dumbells: 8 reps/25 lbs, 8 reps/22.5 lbs, 12 reps/20 lbs, 10 reps/20 lbs
  • Upward row with shoulder press with barbell: 10 reps/30 lbs X 3
  • Arm raises: 15 reps/10 lbs, 15 reps/12 lbs, 15 reps/15 lbs
  • Cardio on Adaptive Motion Trainer: 20 min/level 16/230 cals
  • Lateral raise: 8 reps/50 lbs X 3
  • Rear delt fly: 10 reps/55 lbs X 3
  • P90 X Ab Ripper DVD

And here’s my leg workout from yesterday (remember with the calf exercises that S means toes straight, O means toes pointing out and I mean toes pointing in, and SOI means a set of each):

  • Squats with barbell: 10 reps/50 lbs, 10 reps/20 lbs, 15 reps.20 lbs
  • Seated calf raise: 12 reps/90 lbs SOI X 2
  • Dumbell squats: 12 reps/45 lbs X 3
  • Outer thigh machine: 10 reps/50 lbs, 10 reps/45 lbs X 2
  • Inner thigh machine: 10 reps/67 lbs, 10 reps/60 lbs, 10 reps/52 lbs
  • Calf press Roc It machine: 20 lbs/138 lbs SOI, 15 reps/308 SOI, 15 reps/342 lbs SOI, 10 reps/342 (drop set to) 6 reps/274 lbs (drop set to) 6 reps/206 lbs S
  • Leg extension machine: 8 reps/190 lbs, 10 reps/175 lbs, 10 reps/160 lbs
  • Leg press (One leg): 12 reps/90 lbs each leg X 3
  • Prone hamstring curl: 15 reps/65 lbs, 10 reps/80 lbs X 2, 15 reps/50 lbs
  • Cardio on Elliptical Machine: 11 mins/ramp 10/level 12/104 cals  (on toes)

And here’s what I ate yesterday:

  • Breakfast (40 g protein): smoothie with bananas, frozen blueberries, 2+ oz wheat grass (3 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), and 1 tsp L-glutamine
  • Snack: handful of jungle peanuts (15 g protein)
  • Brunch (40 g protein) at Le Pain Quotidien Restaurant: Tofu scramble (20 g protein) and black bean hummus tartines (20 g protein) with iced chamomile and mint tea.
  • Snack (11 g protein): Cliff Bar (apricot flavor)
  • Dinner (31 g protein): Vegan Pepper Steaks (15 g protein) with 1.5 cups mashed potatoes (6 g protein) and 2 cups cooked spinach (10 g protein)
  • Before/During Workout: 1 tsp creatine powder and 1 tsp nitric oxide powder in 1 liter of water
  • After Workout/Before Bed (50 g protein): smoothie with bananas, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1 scoop strawberry/banana flavor Spirutein (14 g protein) and 1 tsp L-glutamine
  • Right Before Bed: 2 large mugs of chamomile and lavender tea with 1 cup soy milk each (14 g protein)
  • Total 201 grams of protein for the day!!!
 

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