I was feeling refreshed and ready to go last night after my weekend off. I hit the gym and showed my back & bi’s some love last night. I completed Day 23 of Lee Labrada’s trainer but modified it a little bit.
One negative I have found (in my opinion) of Lee’s program is that it has too many deadlifts and hyperextensions. I have a problem with getting back pain from both of these exercises. I always concentrate on form when I’m doing these, but my lower left back always ends up hurting a couple days after these. In this program you often do each of these twice a week! I tend to find other back or leg exercises to replace them with.
|Bent Over one arm Dumbbell Row: 2 sets of 10-12 reps, 1 set to failure||30lb||30lb||30lb|
|Low Rows: 2 sets of 10-12 reps, 1 set to failure|
|Upper Back Rows: 2 sets of 10-12 reps, 1 set to failure|
|Concentration Curls: 2 sets of 10-12 reps, 1 set to failure||12.5lb||12.5lb||12.5lb|
|Alternating Hammer Curls: 2 sets of 10-12 reps, 1 set to failure||15lb||15lb||15lb|
For the concentration curls, I would start with a 15lb and then after about 5 reps, I would drop down to 12.5 and finish the 10-12 reps. I usually couldn’t do more than 5 reps at 15 lbs.
I then added Barbell Curls: 3 sets of 10-12 reps at 30lbs.
After lifting I hit the treadmill and did 30 minutes of sprints. I’ll try to put together the sprint session I did and post it later. I did a 8mph – 11mph sprint pyramid. I was so proud of myself to get up to 11mph in sprints! I’m not saying that I wasn’t scared that I was going to launch off at any given time…because I was nervous about that one.
It was a great workout.
As for dinner, my BF met me at Penn Station and I blew my clean eating for the day and had an awesome turkey and swiss sub with fries. Yep…I suck at eating clean at dinner Oh well..can’t beat myself up and just have to re-focus on clean eating today.
On a positive note..those fries were flippin’ GOOD. Sorry but I had to say it! Penn Station rocks my socks off!
Here’s a look at my eating for the day…
|Meal 1||Oatmeal, 1 packet Truvia, 1/4 scoop protein|
|Meal 2||Turkey sandwich, mixed fruit (wheat bread, lettuce, pickles, honey mustard, cheddar)|
|Snack 3||1 low sodium rice cake, almonds|
|Snack 4||pre gym 1/2 protein shake|
|Gym (back, bis & cardio)|
|Snack 5||post gym protein shake|
|Meal 6||Penn Station Turkey Sub – no condiments, fries|
This was the turkey sandwich & fruit that I dropped in my car and got all over my leather seats. Oops! 5 second rule was in full effect!!!!