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!!!!
