Meal 1 6:30am: 1/2 cup oatmeal, 1/2 cup froz blueberries, protein powder pancake (egg whites + 1 scoop protein powder...its actually YUMMY)
Meal 2 8:45am: 1/2 banana + 1/2 schoop protein powder shake + 12 cocoa roast almonds
Meal 3 11:45am (post workout): Low carb Protein shake + 1 grande iced coffee from s'bux (nothing exciting about it...still feels treat-y!)
Meal 4 1:30pm: RED MEAT-4.2 oz lean gr beef + 2 cup salad greens + 1 cup steamed asparagus + 1 whole raw red pepper....
Meal 5 4:00PM: apple + 1 t almond butter
Meal 6 7:00PM:3 oz chicken breast, 1/2 cup egg whites + 1 cup steamed asparagus
WORKOUT-a very long one that I tried to semi condense...ran out of gas and the bicep portion got jipped! All good tho...
BACK/SHOULDERS/BICEPS: warm up 10 mins elliptical on level 15-20 (tried to use my arms as much as possible) did at least 5 sets of every exercise just to use up all the gas....
Bent over barbell rows ss w/Shrugs: 55 x 15 x 1, 65 x 10 x 4
t-Bar rows:25 x 12 x 1, 35 x 10 x 3, 45 x 8 x 2 (did rear lunges in between sets 4 sets of 15)
Lat Pull Down: 50 x 10 x 3, 60 x 8 x 2
Low Row: 60 x 10 x 5
OH Shoulder Press: slow tempo...20 x 10 x 4, 20 x 8 x 1
Cable lateral raise: 20 x 10 x 4 (did ab cable crunches in between sets 100 x 20 x 4-ouch)
1/4 lateral raises: 25 x 20 x 4
DB front raises: 10 x 10 x 2 alternating arm/10 x 10 x 2 both arms together
Body weight dips (heres where I can tell my strength is down:( UGH!) 8, 7, 6, 5...used to do at least 10 per set..UGH!
Biceps:
BB curls: 30 x 12 x 4
Alternating incline DB curl:15 x 10 x 4
Then...I ran out of gas......
Usually, I dont do shoulders with something big like back or legs...it takes too much time and I run out of energy. I usually have about 60-90 mins MAX t workout mid morning so I need to get my stuff done efficiently. Sounds crazy to most people. They ask me how long my workouts are and when I explain that some days they are-spread across both a cardio & weights session-about 2+ hrs long, I get the crazy woman look. If I was younger, didnt have my kookoo health issues, kids-whatever-I could probably do a better job of both stamina & time. But, it is what it is and I do what I do:)
Two months till competition #1. Still anticipate doing the April 23rd NPC show in woodbridge...tho i dont think I will fare that well. NOC appears to like "fuller" and more rounded musculature...me, not so much. I just lean out. So....Ill do it as my "warm up" and see how it goes!
Have a great day! Kick butt!
Katy
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