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In The Workout Zone

Posted Apr 24 2010 9:03pm

Happy Saturday!

How was every-one’s day? Mine was great- a good workout, good food, and grocery shopping!

Today I did a bit of a “carb-up” day. I’ve been reading about re-feeds and carb cycling, and after having a week or two of low-carb days I decided to bump mine up for one day! Granted, it was still low-carb for most standards, but more than usual.

This morning I started off my day with the ususal 50 grams of oatbran and 30 grams of Dymatize 12 hour protein powder. Then I went to the gym for my Back/Triceps/Abs workout. Weird combo, I know. I got in the groove after a while and didn’t realize I had been there so long.. when I looked at the time I decided to cut it short! Here’s what I did:


  • Low Row- 4 sets with 85 pounds and 70 pounds


  • Wide Grip Overhand Pull Ups- 4 sets of 10 with 25 pounds of assistance
  • Dips- 4 sets of 12, unassisted

Regular Sets:

  • T-Bar Row with Olympic Bar- 95 pounds, 4 sets of 8
  • Skull Crushers- 50 pounds, 4 sets of 10
  • Lat Pull Down- 85 pounds, 4 sets of 10
  • Straight Arm Pull Down- 25 pounds, 4 sets of 10


  • One Arm Pronated Tricep Extension- 20 pounds per arm; 4 sets of 8
  • Dumbbell Curls- 20 pounds per arm; 4 sets of 6 <-arms already pre exhausted


  • One Arm Row- 35 pounds per arm; 4 sets until failure
  • Kickbacks- 20 pounds per arm; 4 sets of 8

Regular Sets:

  • Tricep Push Down- 60 pounds, 4 sets of 10
  • Cable Crunch- 50-100 pounds; 4 sets of 15
  • End of Bench Knee Tucks with 20 pounds- 4 sets of 10

Total Time: 1 hour 40 minutes Calories Burned: 600 Max HR: 170

I came home and immediately refueled with a Double Chocolate Peppermint Shake made with only 1 serving of protein powder. Plus 1/2 grapefruit:

That kept me full for a good.. 30 minutes? So then I had my next meal! I cooked up 40 grams of oatbran with 80 grams of pumpkin, cinnamon, ginger, and vanilla stevia. On the side I cooked up 1 cup egg whites with cream of tartar, then combined them. Topped with 1 tsp flaxmeal and 16 grams Naturally More:


After that we went to Costco for some groceries. Just the usual- organic spinach, salmon, chicken, broccoli, bread (for my family), epsom salts, and egg beaters.

My next meal was more wheat-bran porridge! Today I microwaved 25 grams of wheat bran with water. Then I added in a pinch of guar gum and blended it. I let it sat in the refrigerator for 15 minutes or so to thicken. Next, I added 10 grams of Dymatize 12 hour protein powder and 9 grams of walnuts:

After snacking my family and I headed up to Great Harvest and to visit my Grandpa. While I was out I had two “treats”! The first one was a little sample of bread:

And next was a candy bar in disguise- a Balance Bare bar:

That little guy had 14 grams of sugar.. way more than I usually ever eat! But I was hungry and so it came in handy (I carry emergency bars/food at all times.)

For dinner, I went crazy on chicken! We bought a rotisserie chicken from Costco.. OMG, where has this been all my life? It was amazing! I had 7 oz of the breast, as well as 9 oz of roasted cabbage with cayenne pepper:

And now I’m snacking on more wheat bran with cocoa!

Approximate (couldn’t weigh bread) macros before dessert (cals/protein/carbs/fat): 1557/160/110/35

Tonight’s dessert will be either cottage cheese or protein cookie dough .. can’t wait!

Have a great night everyone!

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