Happy Tuesday all!
I recieved my material from Derek back in JULY; right around the time I discovered a local resource. Fast-forward to some really stressful events at work and a total derailing off of my diet wagon and I found myself back to 200+ lbs and totally depressed over the fact that even though I work out 5-6x a week I can't lose weight AT ALL unless I eat clean, all of the time. I kept Derek's email in my Yahoo and pulled it out, printed it out, and started yesterday I have yet to send him my numbers because I don't want to step on the scale! I know that I have to keep track of my progress, though, so I'll step on it tomorrow
I know I need to eat a little more, and track my cals and macros -- I am gently reintroducing myself to journaling the RIGHT way I started the ATS (chest/back) and jotted down my meals:
#1: 4 oz 95% lean beef, 1 whole egg, 2 egg whites cooked in Pam Olive Oil Spray, 1/2 cup mixed veggies
#2: 3 oz baked salmon, 1/2 cup mixed veggies, 10 raw almonds
#3: 1 cup lowfat cottage cheese, about 1/4 cup salsa, 10 alomonds
#4: 3 oz baked salmon, 1/2 cup mixed veggies, 10 raw almonds
#5: A few sips of VERY OLD chocolate protein powder in water
DB BENT OVER ROW: 2x30'sx10
DB BENCH PRESS: 30'sx10, 35'sx6/30'sx4
I love the weights that can be slung, when the reps go down
WG LAT PULLDOWN: 2x100x6
DB INCLINE BP: 25'sx10, 30'sx10
I felt strong on the inclines
1-ARM DB ROW: 2x25'sx10
This is a little different than what Derek put down, because I worked out at the little gym tonight (at 8:20 pm, lol) and there is less equipment there.
DECLINE FLYES: 2x15'sx10
This is the first time I have ever done a decline movement ... so bizarre
CLOSE-GRIP LAT PULLDOWN: 2x75x10
BENCH DIPS: 2xBWx6
20 minutes LISS
I am doing more cardio than what the program calls for because I NEED IT! I will overcome!