Hi!
Today was a nice day.. New Mexico has finally got with the program that it’s supposed to be warm out! LOL. Our weather is so unpredictable- one day it will be snowing, the next it will be 80 degrees. But I love it that way!
For whatever reason I slept super good last night (got my 9 hours as usual!) and after having my ususal pre-workout breakfast I headed to the gym for my Shoulders/Triceps workout. Last week I did the plyo work at the beginning, but today I supersetted it which made the regular exercises MUCH harder.. I couldn’t do as many reps as usual! But it was fun as usual. Here’s how it went:
Superset:
- “Funk” Plyometric Push Ups- 4 sets of 8
- Overhead Shoulder Press- 27.5 pounds per arm; 4 sets of 8, 8, 8, 6 reps
Superset:
- Tricep Plyometric Bench Dips- 4 sets of 8
- Unassisted vertical dips- 4 sets of 8
Regular Sets:
- Dumbbell Upright Row- 55 pounds (total)- 4 sets of 8
Superset:
- Tricep Plyometric Push Up (in push up position, keep elbows near chest, do a push up so your nose almost touches the ground, then hop your arms off the ground)- 4 sets of 8, 8, 8, 6 reps
- Tricep Push Down- 42.5 pounds, 3 sets of 8, 8, 6, 6
Superset:
- Lateral Raises (straight arm, no cheating)- 15 pounds per arm, 4 sets of 8
- Rear Delt Flies- 10 pounds per arm, 4 sets of 10
Regular Sets:
- One-Arm Tricep Extension- 20 pounds per arm, 4 sets of 8
- Iso-Lateral Shoulder Press- 80 pounds, 3 sets of 8
- Ground Base Jammer- 2 sets of plyometric throws with 8 pounds supersetted with 2 sets of 8 with 28 pounds
- Rotator Cuff work- 3 sets of 8
Total Time: 1 hour 10 minutes Calories Burned: 467 Max HR: 177
Whew! I cant decide if I feel awesome or awkward doing all those plyometric push ups in front of the guys at the gym.. hmm.. I have a feeling I’ll end up feeling awesome eventually! LOL
Came home and re-fueled with a Dark Chocolate Banana Shake and my favorite oatbran combo: 40 grams of oatbran, 27 grams of wheat bran, and 29 grams of Dymatize Banana protein powder:
Post-Workout Totals: 398/54/31/6.5
Although I’m not always super hungry after lifting (most of the time I’m starving, other times I’m not), I like to get in a lot of calories.. makes me and my muscles feel my best!
Before I left for class I made an omelet (a savory one this time!) with 1 cup egg beaters, cream of tartar, baking powder, and seasonings. I filled the inside with 1 tbsp organic tomato paste, jalapenos, 1 oz salmon, and 1 oz avocado:
Plus 2 cups broccoli on the side:
Meal total: 270/37/6/6
Then I went to Spanish! The class is over 2 hours long but the professor let us out early for the first day. I came home and made a sweet omelet with 1 cup egg whites, cinnamon, ginger, cream of tartar, and baking powder. Topped it with 1/2 tbsp coconut butter:
179/24/0/8
I also had 1/2 Leftover Protein Muffin:
33.5/5/1/0
Before Tabata I had 1 cup 0% Fage mixed with Capella Peanut Butter flavor drops, NuNaturals Liquid Vnailla Stevia, cinnamon, ginger, and 1 tbsp flax:
155/21/9/2
My sister and I were going to go to Tabata at the gym, but due to other circumstances we decided to do it at home. It was fun- for my cooldown, I found a hoolahoop and decided to see if I could still do it (haven’t done it since elementary school) and I must say I lasted forever and a half! Woohoo for a strong core!
Post Tabata I had a mixture of 2 oz lean ground turkey, 1 oz lean ground bison, and 300 grams shredded cabbage and red chilies (random leftovers):
212/27/11/7
And now it’s almost dessert time! See you all later!
So I watched the video of those fun push-ups! Wow – I would break my wrist… or my nose – crazy!!
[Reply]
Hey, question for you–what effect does adding baking powder to egg whites have? Just curious! I love making egg creations on the stovetop.
[Reply]
April Reply:
May 25th, 2010 at 7:33 pm
Hi! The baking powder puffs it up!
[Reply]
WE must have stole your weather in Ontario, because it’s HOT. Like in the 80s for sure.
[Reply]
You should most definitely feel awesome about those push ups! The guys are probably just jealous anyways, hehe.
[Reply]
haha- show those boys how it’s done!!
[Reply]
i know how you feel with the unpredictable weather!
[Reply]
definitely awesome..guys are lame. they just wanna stare. ignore em
i have them come up to me and ask me why i am training so hard. i sometimes wanna say so that i dont have a gut like you have. but i just smile and say a show. and leave it at that LOL
[Reply]
I know what you mean! There are just some exercizes i will never feel comfortable doing in front of guys. Like hip thrusts :/ Or any plyometrics- but seeing other girls do plyo inspires me to not feel wierd. Thats awesome!
[Reply]
Feel awesome as you know they’re thinking “she’d kick my butt”
[Reply]
–>Ground Base Jammer- 2 sets of plyometric throws with 8 pounds supersetted with 2 sets of 8 with 28 pounds
Can you explain this? What do you mean by plyometric throws?
[Reply]
April Reply:
May 26th, 2010 at 6:35 am
Hi Lauren- sorry, but that’s as good as I can explain it! LOL
[Reply]
LOL to Averie’s comment above–I have to agree, they just wanna stare. You should be so proud of yourself…make ‘em jealous! Next thing you know, THEY will be copying YOU!
[Reply]
That is one friggin awesome workout!
[Reply]
i totally wish my gym at home offered fun classes like tabata! but i guess you’ve proven that you can have your own class at home haha
your dinner makes me want to make a stir fry tonight! i thiiiink i just might
[Reply]
I love doing new moves, but I don’t like being watched at all!!
your food looks wonderful!
[Reply]
We’ve had the warm for a while now, you can have it
Our weather is unpredictible for the most part too, unless it’s summer, then it’s hot or hotter.
94 here today
[Reply]
girl i tried the clapping push ups today.. THEY WERE SO HARD! props to you
[Reply]
I’m in New York and it was like 95 today- the weather is crazy everywhere!!
And pushups- totally not awkward, if anything they are impressive!
+Your dark chocolate banana post- workout refuel looks amazingg!!
[Reply]
AH its so hot today here!!!
NO WAY AWKWARD! def it is awesome!!
[Reply]