Woah. That’s an inviting title, right?
Before you all run away thinking I’m the spawn of the devil, have no fear, it’s not what you think.(Although some may argue…?)
I’m talking about deadlifting.
By far, my favorite exercise. For one, it targets my favorite muscle groups(glutes and hamstrings), and two, it’s just fun.
The Workout
Today was a really good one. I started with a 20 minute jog on the treadmill to warm up. Then it was weight lifting time!
5 sets of Deadlifts- high reps, 95×15, 95×15, 95×15, 115×12, 115×12
3 sets of Hip Thrusts- 65×12, 65×12, 65×12
3 sets of Reverse Hyper- 10×15, 10×15, 10×15
3 sets of Reverse Lunges-15×12, 15×12, 15×12
2 sets of Quadrupled Hip Extensions using the Reverse Hyper – 40×10,40×10
2 sets of Glute Ham Raises- bwx5, bwx5
My glutes are going to be sore manana methinks!
I finished up the workout with 30 minutes on the stairmill. Speed intervals at Level 8.
Didn’t even break a sweat! (hahaha, right.)
Nutrition
I mentioned that eating has been really great. I’ll give a snap shot of what my days have looked like.
Meal 1: Protein shake and 1/4 cup of oats(more on this later)
Meal 2: Post workout protein shake(just protein powder +water), Ground turkey pita wrap and veggies.
Meal 3: 4 oz. turkey, 1/4 avocado, hot sauce, mas veggies
Meal 4: Usually another protein shake. or sometimes spinach and egg whites. Veggies of course.
Meal 5: Usually one of the meals above.
Meal 6: 1 cup spinach, 1 egg, 5 whites, and more veggies!
So basically I eat a lot of vegetables. 🙂
Here are my thoughts:
The past 2 ish weeks I haven’t been consuming very many complex carbs. Aside from oats/wheat bran in the morning, I haven’t had any other complex carbs such as sweet potatoes, brown rice, quinoa, etc.
I feel incredible. I think that my body likes this way of eating. I am NOT saying that you shouldn’t eat those complex carbs, because they are essential. I am actually going to experiment with brown rice and see how I feel with that in a few meals of the day. Slow digesting carbs like that are really important in helping to build muscle, keep muscle, and for your body to run efficiently. This doesn’t mean I am eating low carb. Veggies contain carbs, and the amount I’m eating still gets me to about 100-150 grams of carbs each day.
Yesterday i ate my usual 1/4 cup of wheat bran with 1/4 cup oats mixture and I was exhausted afterwards and could feel the carbs. I don’t like that weighed down feeling. This morning i left out the wheat bran and just had the 1/4 cup oats. I felt okay and couldn’t really feel the carbs again.
Basically, I am going to keep experimenting and see what works for me. The only way to be successful is to follow what fits you. For now, this is what fits me, so I will continue to document how I’m feeling, looking, etc.
Anyways, I’ve rambled enough and I’m off to take a spin class with a fellow blogger and my roommate!!
I’m high on life!!! 🙂
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