It’s been a while since I posted a picture of my butt.  Just wanted you to know it’s still coming along nicely! These workouts and this vegan protein really work! Also, I know that if you’re looking at the blog posts it looks like I (gasp in horror) worked legs 2 days in a row.  But alas, I did not.  That last post covered 2 days worth of workouts for me; and, thus, I last worked my legs 2 days ago.  So, I have not committed that mortal sin. (We are all relieved).  You may have noticed that lately I have been working out my entire legs in one workout instead of breaking it up into workouts focused on just glutes or just calves, for instance.  That is because I am trying to work each muscle group more often, and to do this, I have to compromise on the thoroughness of working each smaller muscle group.  But, you see, we just do this temporarily—because we have to constantly make changes to our workouts to keep the muscles “confused” —lest they get used to a routine and we plateau (and we do not want that, now do we?)  So, don’t be surprised if next week I go back to workouts dedicated to smaller muscle groups.  It’s all good.

By the way, my abs are still sore from that ab workout the day before yesterday.  Wow!  Good one!

Here’s my workout (I would have liked to have done more cardio, but I ran out of time.  I will make up for that tonight with a nice long run in the park.):

  • prone hamstring curl: 10 reps/70 lbs, 4 reps/80 lbs (drop set to) 10 reps/60 lbs X 2
  • leg extension: 8 reps/195 lbs, 10 reps/195 lbs, 12 reps/195 lbs (I went to failure on each set, funny how sometimes you get more reps as you do more sets, it’s like the muscles woke up and said, “oh yeah, I can do this”)
  • glute machine: 10 reps/150 lbs X 3 (in case you’re wondering why I don’t ever go up in weight on this, that’s the whole stack, so I’m maxed out at a mere 150 lbs—what were the makers of this machine thinking?  Don’t they know that the glutes are the largest muscle group in the human body?  oh well)
  • outer thigh machine: 10 reps/90 lbs X 3
  • inner thigh machine: 8 reps/150 lbs X 3
  • free motion calf press machine: 15 reps/360 lbs, 12 reps/360 lbs, 10 reps/400 lbs (yes, that’s the whole stack)
  • treadmill: 5-6 mph/ 10 min
  • elliptical: ramp 16/level 10/5 min

And here’s what I ate (just so you can see that I screw up sometimes):

  • Breakfast (12 g protein): 2 packets of apple cinnamon oatmeal (8 g protein), with large cup of “Think O2″ tea with 1/2 cup soy milk (4 g protein)
  • Snack: large glass of soy milk (2 cups= 14 g protein)
  • Lunch (23 g protein): Burger made with a Boca patty (15 g protein), multi grain slim bread (4 g protein), slice of Veggy cheddar cheese (2 g protein), about 10 raw spinach leaves (2 g protein), Vegannaise and mustard.
  • Snack: 3 cups herb seasoned popcorn (4 g protein)
  • Dinner (25 g protein): 2 cups Optimum Slim cereal (18 g protein) with 1 cup soy milk (7 g protein)
  • Before Bed: large mug of chamomile and lavender lea with 1 cup soy milk (7 g protein)
  • Total: 85 grams of protein for the day (this is the lowest protein day for me in over 6 months!  I just didn’t feel like eating much.  Guess it’s okay as long as this only happens once or twice a year.  I will be making sure I eat lots more protein today, so please check back for that tomorrow.)
 

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>