veni vidi vici (mt44’s log)

[mightyT44]

Holy hangover batman …decided to be young and rebellious last night which resulted in one hella case of the spins and my 1st 3 hours of work to suck. Dude; screw 99 Blackberries- well, until tomorrow night I mean. (Disclaimer- alcohol is a no-no except in moderation…blah, blah, blah)

8/7
Back/Bis/Core (reps/weight) *= superset

-RPM (spinning class) missed the first ½ hour so 15 min which then became the warm-up.
-Incline work
10min- 3.5mph @10%
10min- 4mph @12%
5min- 4.5mph @15%
10min- 4mph @12%

AFTER workout:
HIIT: 2min @ 5mph
All one minute. Rest= 3.5mph
Rest
7.5mph
Rest
7.5mph
Rest
8mph
Rest
8mph
Rest
8.5mph
Rest
9mph
Rest
9.7mph
Rest
10mph*[/SIZE]make rest 45 secs…too easy

CORE:
*Knee Lifts: 30/0 40/0 50/0
*Wood Chops (front/side/side): 30/10 30/10 30/10

Side Taps: 50/8 60/8 70/8

Planks: 3x 1min

BACK:
Wide Grip Lateral Pulldowns: 8/70 8/80 8/100
High Rows (wide grip): 8/30 8/40 8/50 <-- I know these look insanely weak, but it’s serious terces isolating work and that’s one tiny muscle…"the little terces that could”
One Arm Alternating Rows: 16/90 16/110 16/130
Straight Arm Pulldowns: 8/30 8/35 8/40

BIs
*Straight Bar Curls (front/ back): 16/30 16/45 (6- back- failure) 16/40
Bicep Curl (hammer style): 16/15 16/20 16/15 (failure)

Comida para hoy (food for today)
-7:50am- 1/4 c oat bran w. 2 tbsp ANPB, 5oz marinaded baby octopus
-10am 1/2 c cottage cheese, 1/2 c edamame
-12:30pm 1/2 c cottage cheese, 1.5 sweet italian sausage, 1.5c cucumbers with vinegar
-3pm- 4oz lean beef patty and 1/2 c edamame with cucumber/ tomato salad
-pre/post workout [1 scoop iso-agb + .25 c grapefruit juice]x2
-8pm- ~6oz ground turkey meat balls these messed me up!!!
Totals: kcal=1965 Protein=224g Carbs/Fiber (High GI)=82g15g (37g) Fat=84g

*Notes: umm…the damn meatballs did me in- sooo good, and very lean BUT too many calories at the end of the day- even if it was post mind bending WO. Leaner, less calorie dense protein sources are a MUST!

This weekend I’m getting a back-to-school shopping trip for my B-day (thanks dad!) Hopefully I can squeeze my bootay into some size 4 Lucky Brand “Sundown” jeans. Yes, that is a superficial, ‘entirely unimportant in the grand scheme of things want’- however- I want it!!!

Well, as I see it, if (pssh “if”) I keep training as hard as I have been this past yr, continue with my cycling and clean eating, and learning more and more, little things like jean sizes should fall into place on their own. That reminds me…I need to have a meeting with my foe the calipers soon…hold on while I find a container to put my enthusiasm in…

 

[scorpiogirl]

lol - you crack me up. Oh.....and whatever weight you do - it's all good. As long as it's right for YOU. Also, don't worry about the pant size. Every brand is different anyway.

 

[mightyT44]

8/8

*= superset
(reps/ weight)
CHEST/TRIs

W-up: 10 min. elliptical and light stretch

CHEST:
Incline Bench (hammer): 8/25 8/30 8/35
Flat Bench (hammer): 8/20 8/30 8/35
Decline Bench (machine, b/c somebody decided not to unrack their 300 some max attempt ): 8/90 4/90, 8/70 8/70
Cable COs: 8/35 8/40 8/40

TRIs
*Bent Bar Push Downs: 8/70 8/80 8/90
*Reverse Grip Cable Kickbacks: 8/20 8/25 (6s TUT) 4/25 (negatives)
Dumbell Kickbacks: 8/8 8/10 (then I realized that I loathe DB kickbacks and decided to finish with the French Press)
French Press: 8/25

CARDIO:
HIIT
All one minutes, rest (R)= 3.5mph
5mph
R
7.5mph
R
7.5mph
R2
8mph
R
8mph
R2
8.5mph
R
8.5mph
R2
9mph
R
9mph

Cool down on incline walk
*Next time add 4 more intervals to 10mph

Deep Stretch

FOOD:
Low day: 1600kcal, 190P, 30C, 80F
-6:45am- 1/4C oat bran w. 2tbsp ANPB, 4 egg whites, 1 egg scrambled
-10:30- 1/2c cottage cheese w/ 1c celery
-12:30- 1/3 c peanuts w/ skyr, 1c celery
-3:30 1 scoop chocolate whey in ice water, 1c celery
-post workout (1scoop iso-agb + .25c grapefruit juice)
- (approx) 8oz chicken w/ salad
~1.7 gallons water

TOTALS: kcal=1635
Protein=187g
Carbs/Fiber(High GI)= 91g/18g (38g)
Fats=64g

Not too bad…still feel like the Carbs are too high. Solution: I’m going to buy a few bags of frozen spinach/ broccoli/ and string green beans and then heat up a pound with some herbs and then scoop out a cup or so with meals.

Tomorrow is a high day…but no cheat meal. Reason being is that tomorrow is my b-day and I have the feeling I may have to surrender to the great gods of chocolate cake …and hopefully the great Nutella too.

That reminds me…one hell of a cheat is this:
Take fresh brownies and stick them in the freezer for 5min then take them out so the outside is chilly but the inside is still warm. Then put some good quality chocolate ice cream on top with some creamy ANPB, Nutella, and cookie dough (w/e floats ya boat as to type) with dark chocolate chips.

SO GOOD!!! Honestly, it is about the most random “hey, look what you’re eating- you must be blazed” snack, but it is sinfully amazing! Totally pulls a rambo on your mental state for the rest of the day seeing as nutella is pretty much hazelnut crack.

 

[mermaid]

Totally pulls a rambo on your mental state for the rest of the day seeing as nutella is pretty much hazelnut crack.

I am so with you there!!!!!!!!!!!!!!

I have not touched a jar of Nutella since...the last time I ate the whole jar. I have (had) a very big problem with Nutella.

 

[*Bunny*]

That reminds me…one hell of a cheat is this:
Take fresh brownies and stick them in the freezer for 5min then take them out so the outside is chilly but the inside is still warm. Then put some good quality chocolate ice cream on top with some creamy ANPB, Nutella, and cookie dough (w/e floats ya boat as to type) with dark chocolate chips.

^^wtf lol BAD girl

Great job on the cardio GF ...

Happy Early Birthday, 18 eh? Enjoy it! You've been killin' it lately, have a BLAST!
Never EVER tried Nutella, note to self, keep it that way Thanks for the heads up

 

[scorpiogirl]

Nice job on the log, mt!

 

[alex2678]

Nutella! My mother used to make that for my lunch at least once a week from 1st to 5th grade. People used to think I was eating a chocolate sandwich. Got made fun of all the time.

And so began a downward spiral.

Have a great birthday. And enjoy your birthday cake. Hazelnut/Torrone ice cream combo is my favorite. Chocolate cake too.

 

[sbt2082]

Happy early birthday (in case I forget later )

 

[mightyT44]

Sweet, it's good to know a Nutella Addict is never alone in the world
and thanks for the Happy b-day wishes- the Big 1-8!!

Yesterday, 8/9

Totally had my cheat meal yesterday. Since a lot of my friends are going to see Warped Tour today they decided to get a sista good and wasted last night. So with our 40oz of poverty in a bottle (Hurricane, malt liquor at its finest) in hand- we had way too much fun!!!

Only a mild hangover today, bright side? Speaking of bright, the over head “decorative” pot lighting in this office is making my cabeza wig out…oh the trials I must endure.

OH, I FORGOT! I HIT ONE OF MY GOALS!!!
…See if you can pick it out:

Training

Cardio: 45 min RPM class (spinning) post workout, so I probably catabolized (is this a word??) myself.

Heavy Legs/Heavy Abs/Shoulders
(reps/weight)
W-up:
Roman Chair: 30/0 40/0 50/0
Side Taps: 40/8 50/8 60/8
ATG Full Squat: 5/135

LEGS:
Full ROM Squats: 8/175 8/185 6/195 3/205
Straight Leg DLs: 8/95 8/125 8/135
Diagonal Lunges: 8/10 8/25 8/25
Hamstring Curls: 8/40 8/50 8/50
Leg Extentions: 8/90 8/100 8/120

SHOULDERS *all super setted
Lateral DB Raises: 8/10 8/12 8/15
Front DB Raises: 8/10 8/12 8/12
Rear Flys: 8/8 8/8 8/10

ABZ *all super setted
Hanging Leg Raises: 6/0 6/0 6/0
Cable Crunches (Below Sea Level): 10/90 10/100 10/110
Standing Penguins: 10/45 10/45 10/45
Side Taps: 26/8 26/8 26/8

FOOD
High day
2200kcal
200P, 265C, 40F
- 7am 1/2c oat bran (1/3 eaten), 3oz spinach pasta w/ tomato sauce, 1 c milk
-10am 1/2 c cottage cheese w/ 1 c celery
-12:30pm 2 egg whites 1 whole egg scramlbed, oat bran (leftover), skyr, 1 turkey wrap YUM!!
-3pm 1/2 c cottage cheese w/ 1 c celery
-5pm pre/post WO (iso-agb + .25 c Grapefruit juice) x2
-pork tenderlion, swiss chard
-a 40oz (zee spins, zee spins!!)
H20= 1.5 Gallons

TOTALS: kcal=2283
Protein=199g
Fat= 43g
Carbs/Fiber (Complex)=229g/34g (170g)

Decent…not too bad…Now I just need to avoid delving into the b-day goodies. My mommy makes some jam up fruit salad- so I’ll get my fructose fix there.

ATTN : I am having some surgery tomorrow …no biggy. The reason this blows is that it will interfere with my workouts continuing normally for a few weeks. So my log will drastically change- this coming week is going to be all low days and a ton of pilates/stretching. I’ve planned out my recovery goals/milestones/bench marks to shoot for and I’ll put these down later with a few more details.

I’m going to, unless something goes awry, post a lot about my post-op recovery b/c I know that not taking a totally neurotic (not really) front seat approach would make me- um, very NOT happy . So, the idea is that posting this will help keep me sane and a lot of others informed .

 

[Will2BLean]

Good morning, and HAPPY BIRTHDAY!! WOO HOO!!! Good luck with your surgery tomorrow as well.