Workout summary for Tuesday, January 25
- Attended a Zumba class.
- Completed my weight training routine (week 4, day 1):
Lying leg press: 90lbs x 12reps x 2sets
Lying leg curl: 30lbs x 12reps x 2sets
Standing calf raise: 50lbs x 12 reps x 2 sets
Seated cable row: 50lbs x 12reps x 2sets
Back extension: 60lbs x 12reps x 1set; 70 lbs x 12reps x 1set
Flat bench press: 50lbs x 12 reps x 1 set; 50 lbs x 8 reps x 1set
Dumbbell shrug: 10lbs x 12reps x 2sets
Dumbbell press: 7.5lbs x 12reps x 2sets
Triceps pushdown: 22.5lbs x 12reps x 2sets (down 5lbs from last time)
Barbell curl: 18lbs x 12reps x 2sets
Barbell wrist curl: 45lbs x 10reps x 1 set; 45lbs x 3reps x 1set (should use 24lb bar next time)
Crunches: 12reps x 2setsGrade: C+ for Zumba. I got there five minutes late and didn't have the energy to go all-out. I was confused half of the time and not trying as hard as I normally would had I not just woken up and eaten a poor excuse of a breakfast. B+ for weight training. I really pushed myself on the bench press today; it was my first time adding weights to the bar! It was disappointing to have to lower the weight for the triceps pushdown, but it was understandable since this muscle group had been worked for the past couple of days. That's okay! It will give me a chance to fix my form, since I think I cheat towards the end of one rep by flaring my wrists out a little instead of pulling down all the way with the force of my triceps, .Nutrition
- Soymilk with scoop of soy protein
- Smoothie of soymilk, frozen berries, and spinach
- Two clementines
- Salad of kale, spinach, alfalfa sprouts, quinoa, red beans, tofu, avocado + many other veggies
- 1/2 cup of quinoa (cooked), 1/2 cup of red beans (cooked), 1/2 banana, cacao nibs, hemp seeds
- Veggie and hummus platter (carrot, celery, red bell pepper, radish, tomato, 3 tbs hummus) and a side salad of spinach, alfalfa sprouts, red beans, tofu, and sesame seeds
Protein: 85.4Grade: B+. I should have consumed something more than soymilk before my workout today. I felt weak and confused during the Zumba class. Otherwise, I think I did just fine.
Note: I was especially excited for my weight training routine today, because now that I'm on week four, I am performing more than one set. I just read some tip-top advice: "When you can perform the recommended number of reps for a set, add weight. Many individuals fail to do this, which makes it hard to add any muscle." This makes a lot of sense, as I have felt my routine to be easier than I anticipated. I should be seeing my workouts get more intense as I follow this advice.