Day 107 – Back and Biceps

Wow, what a day! I woke up bright and early to get to work, only to be stopped dead in my tracks on the highway. It rained its booty off here and after 1.5 hours of not moving, I emailed my manager to let her know I’d be late. She responded to let me know that portions of the highway were shut down due to flooding and I should probably turn around! What I mess that I did not expect! Anyways, worked from home and met Annie at the gym at 7:00 p.m. Let me tell you, was tonight a workout or what!

We started with 20 minutes on the stairmaster, followed by our Back and Biceps routine. The workout consisted of:

Reverse-Grip Pulldowns – 
1 warm up set of 8-10 reps, 3 sets of 8-10 reps
Bent Over Barbell Row – 1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Hyperextensions (Back Extensions) – 1 warm up set of 10-12 reps, 2 sets of 10-12 reps
Straight-Arm Pulldown – 7 sets of 10-15 reps
Concentration Curls – 2 warm up sets of 12-15 reps, per arm, 3 sets of 12-15 reps, per arm
Dumbbell Alternate Bicep Curl – 3 sets of 12-15 reps, per arm
Cable Curls – 3 sets of 15-20 reps, per arm

Finished off the workout with a 10 minute run on the treadmill and a brisk walk home. Total calories burned were 613. Low because of the weight lifting, but 48% of those were from fat. We worked out for almost 3 hours! Sheesh! Food intake was:

100 calories – 1 medium banana
70 calories – 1 slice of sprouted whole wheat toast w/ slither of butter
83 calories – 4 egg whites w/ 1.5 cups spinach
80 calories – 1 medium fuji apple
130 calories – 1 slice of sprouted whole wheat bread w/ vegan “cream cheese” and cucumber
160 calories – 1/4 cup raw pistachios
160 calories – Chocolate protein shake w/ almond milk
220 calories – 2 rice cakes w/ 1 TBSP peanut butter
60 calories – 20 pistachios
20 calories – coffee with 1/2 cup almond milk
90 calories – strawberry protein shake post workout
110 calories – 4 oz mahi mahi w/ 1/4 tsp olive oil, salt, pepper
25 calories – 12 asparagus spears
60 calories – 1 slice of sprouted whole wheat bread (needed a carb after that workout!)

Total caloric intake = 1,368 calories (1,813 allowed)

72 days to reach my goal..

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