Last night I worked my back, chest, lats, and shoulders so that all those parts will look especially tight and defined in my summer clothes!  I’ve heard many people say that defined shoulders are the sexiest part of a woman.  I agree (and may I add that nice muscular shoulders are quite sexy on a man as well).   And so, I certainly don’t want to miss out on all that sexiness!!!  My momma didn’t raise no fool (well, I’m not one anyways…) Ha ha, that’s what my siblings get for not reading my blog!

Anyways, I also am following up all my work outs these days with at least 30 minutes of cardio.  That is to not only help get rid of fat in my trouble spots, but to help speed muscle recovery to the entire body by pumping lots of blood, to increase the strength of my heart and capacity of my lungs, and to give myself the lovely endorphin and energy burst that comes from cardiovascular work outs!

Here’s the work out:

  • back extension: 10 reps/25 lb plate X 3
  • mid row Roc It machine: 10 reps/155 lbs X 3
  • lat pull down Roc It machine: 8 reps/99 lbs, 10 reps/86 lbs X 2
  • lateral raise: 10 reps/50 lbs X 2, 10 reps/40 lbs
  • shoulder press: 10 reps/40 lbs, 7 reps/40 lbs, 10 reps/30 lbs
  • Adaptive Motion Trainer: 15 minutes/level 10 (on toes, squeezing glutes)
  • Elliptical cardio machine: 15 minutes/ ramp 16/ level 10

Here’s what I ate:

  • Breakfast (36 g protein): smoothie with a banana (100 calories), a handful of blueberries, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein), 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein, 100 calories)
  • Lunch (37 g protein): Pasta salad with 1 1/2 cups kamut spirals pasta (30 g protein) with 1/2 cup frozen peas (4 g protein), 1/2 cup frozen corn (3 g protein), chopped mushrooms, Veganaise, lemon pepper, oregano, basil mustard powder and garlic powder.
  • Snack: 1/2 cup cherries
  • Snack (12 g protein): 1 piece of carrot cake
  • Dinner (21 g protein): 1.5 cup Optimum Slim cereal (14 g protein) with 1 cup soy milk (7 g protein)
  • Before Bed: large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)
  • Total: 120 grams of protein for the day!
 

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