I often wondered why so many body builders don’t work out delts on the same day as biceps and triceps.  Now that I’m lifting heavier weight, I understand (sometimes I feel like such a “grasshopper” and the more experienced body builders are my Mr. Miyagi… or Yoda or something).  Once I do a set of my heaviest weight with either the biceps or the deltoids, I am too fatigued to lift very heavy for the other muscle— which makes the second muscle jealous of the first one and I can’t have that!  So, this week I worked delts a couple of days ago and last night I worked biceps. It would have worked swimmingly if I didn’t have a minor injury in my right elbow from the last time I worked biceps (sharp pain when I curled that arm).  So, I took this as an opportunity to focus on my left bicep, which is needed because my left is smaller than my right and not as strong.

Another thing I’m doing different is that I’m working out my back. I haven’t been doing this because my back seemed to get worked out when I did core or arms or even when I’d do squats.  But recently, when working abs and wearing a racer back top, I caught a glimpse of my lats in the mirror and (ughhh) I must admit, they were looking very flabby.  Seriously, I didn’t know you could get flab there, but I saw it.  Not pretty.  So, last night I did a couple exercises specifically for the lats for the first time in years.  I took it easy because I figured that my lats would be sore today since it’s a new move, but so far so good.  I’m not sore there at all (just in my biceps), so next time I will be working the lats much harder.  Watch out for that workout next week!

Oh, and regarding the fatigue issue that I was having—I am feeling so much better lately!  I am making sure that I get a full 9 hours of sleep every night.  I am eating small red potatoes whenever I feel especially wiped out (which really works fast!)  I am doing cardio (ramping it up very slowly so as not to shock my body and make things worse by raising my cortisol usage).  And, I am taking this wonderful herbal supplement given to me by my acupuncturist called Adaptocrine.  I am also taking a Ginseng & Longan blend she gave me.  And I have been taking extra glutamine in my smoothies (although it is already an ingredient in my protein powder, Vega).  Again, I’m not sure which of these things is working, but I’m going to keep doing them all because I feel much better!

Here’s my workout from last night:

  • Mid-Row Roc It Machine: 8 reps/155 lbs, 10 reps/143 lbs X 2
  • Lat Pulldown Roc It Machine: 10 reps/99 lbs X 3
  • Left Arm Full Range of Motion Curls: 3 reps/27.5 lbs (drop set to) 5 reps/20 lbs, 9 reps/20 lbs, 5 reps/20 lbs (drop set to) 8 reps/15 lbs
  • Left Arm Concentration Curls: 8 reps/15 lbs, 8 reps/15 lbs (drop set to) 10 reps/10 lbs
  • Preacher Curls with Humongous Barbell (I don’t know how much it weighed, it was heavy to me): 8 reps/bar only X 3
  • Cardio on Elliptical Machine: level 12/ramp 12/17 minutes/burned 150 calories

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: large handful of jungle peanuts (15 g protein)
  • Lunch (21 g protein): Taco salad with pureed pinto beans (15 g protein), daiya cheddar cheese (2 g protein), no sodium salsa, 4 cups raw spinach (4 g protein), creamy miso dressing with a few baked no salt corn chips crumbled on top.
  • Snack (16 g protein): Seaweed rice crackers with “We Can’t Say It’s Cheese” Hickory Cheddar Style (2 g protein) with 2 cups soy milk (14 g protein)
  • Dinner (15 g protein): Vegan Chik’n Nuggets (15 g protein) with barbeque sauce.
  • 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: 1 large mugs of chamomile and lavender tea with 1/2 cup soy milk each (4 g protein)
  • Total 161 grams of protein for the day!!!
 

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