JustReal Lean | Days 2 & 3

So far, I’ve been sticking to my eating plan fairly well, but I feel I could be more strict with my workouts – I haven’t missed any, mind you, but I just feel I could dedicate more effort for them. Now, it’s not like I can’t find the time or I’m find the workouts “boring”, it’s just – Ok, I like sleep. And my workouts have been in the morning, before I go to work for 8:45am. So, when I’ve put my alarm clock on the other side of the room and I’ve set my alarm for 5:01am (yes 5:01am), I PLAN to get up.. and stay up. And get my damn ass to the gym. For 6am. 6am.. Yeah.. That doesn’t happen. BUT – I have been there before 7am each morning. So, that’s positive. Anyways..

My challenge, is being more punctual for my workouts. I need to make them MATTER! I saw something somewhere that said, “treat your workouts like appointments, or something”.. Anyways, the point is – THESE WORK OUTS ARE IMPORTANT.

Ah, here is is:
bosses-dont-cancel

The only thing I’ve shortened in regards to my workouts, is the cardio. I don’t know why I set myself up for steady-state – I am not a fan of 20+ minutes of boring ol’ cardio, unless I’m in a race. That’s not boring. So, I’ve been shortening those sessions from 30 minutes to 15 minutes or less. And I know that cutting the small amount of cardio I’ve laid out for myself is NOT what will help with fat loss. Doing 30 minutes of steady-state cardio after lifting, keeps my heart-rate in the fat burning zone – because I lifted weights prior to the cardio, my muscle fibres are already firing, boosting my metabolism. So, once I begin my steady-state cardio, keeping my heart rate in the fat burning zone, my body is using MORE fat as fuel that it would have if I were to just do 30+ minutes of steady-state cardio alone.

In turn, this means I need to get myself into a better routine of waking up and getting my butt to the gym to make sure I don’t cut my cardio short. Ideally, I’d like to give myself 1 hour to complete the weights and cardio.. If I sleep in and don’t get to the gym in time, I cut most of the cardio. I need to set triggers that will help me wake up in the morning. I’m terrible at over sleeping. I deeefinitely get my 8 hours every night. I’m in bed and asleep most nights before 9:45pm. So, I need to work on waking up for 5am and prioritizing my morning routine for getting to the gym.
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My Workouts

Tuesday – Back & Cardio

Sprints
20 minute interval run: 1min walk, 1min run
Tabata 8x : 20 sec work, 10 sec rest

5 sets, 6 reps
– wide grip lat pull down -85,90,90,90,90(lbs)
6 sets, 5 reps
– single arm cable row – 40(lbs)
5 sets, 6 reps
– underhand lat pull down – 90,95,95,95,95(lbs)
6 sets. 5 reps
– single arm DB rows – 30,40,40,40,40,40(lbs)
2 sets, 15 reps
– incline DB pull – 15(lbs)
– single arm lat pull down – 25(lbs)

Today – Arms/Abs/Calves

TRISET
3 sets, 10 reps
– skull crusher – 25(lbs)
– standing barbell curl – 30(lbs)
– calf press – 90(lbs)
TRISET
3 sets, 1 rep/lb
– tricep rope push down – 35,30,30(lbs)
– rope hammer curl – 35,30,30(lbs)
3 sets, 1 min
– seated calf raise – 70,55,45(lbs)
TRISET
3 sets, 1 rep/lb
– reverse grip tricep push down – 40,30,30(lbs)
– cable bicep curl – 30,25,25(lbs)
3 sets, 1 min
– standing calf raises – bw

TABATA ABS
4 rounds, 20 sec, 10 sec rest
– bicycles
– plank
– russian twist – 12lbs

15 min steady-state
_________________________

Weight update:

Judging by my scale I’ve dropped roughly 3ish lbs – This is definitely water weight, and I tend to drop weight fast at the beginning when I eat/train for fat loss. I won’t be doing another body composition weigh in until the end of the 30 days. I can not wait to see the results. I’m happy with how I’m feeling so far from my workouts, I’m not terribly sore, but I definitely feel the stiffness. I love that feeling. Tuesday, I trained back and did some interval training. It was a sweaty one. This morning, I trained arms, abs and calves. The smaller muscles groups. And tomorrow, LEGS — Always my favourite. I taught Lift Fit tonight at the studio, and I had to make sure I didn’t partake too much — as much as I like to. I need to be ready for tomorrow’s workout. Again, it’s important for me not to over do it with the weights while teaching class, as I need to give my muscles the proper recovery and put more effort into MY workouts so I can maintain my muscle as I’m burning the FAT!

Now, there are some classes I simply can not, not participate. – PlyoHIIT being one. That class is definitely one of my favourites to teach. It’s always sweaty mess afterwards. You only need 30 minutes. VERY efficient.

PS, this is not a shameless plug. You’re already on my blog, you probably already like what I do, or at least have some interest. 😉

______________________

What I’ve eaten:

Tuesday
Breakfast: 3 scrambled egg whites, 1 piece of ezekiel toast with peanut butter.

Morning Snack: Whole wheat rice cake with peanut butter

Lunch: Ciabatta bun sandwich with spinach, tomato, avocado, sliced turkey and red onions.

Afternoon Snack: Celery and hummus

Dinner: Chicken breast with asparagus and black bean and corn salad.

Today
Breakfast: 3 scrambled egg whites and 1 piece of ezekiel toast with peanut butter.

Morning Snack: An apple and some brazil nuts.

Lunch: Turkey wrap.

Afternoon Snack: Celery and peanut butter

Dinner: Tuna Salad on top spinach and kale.

_____________________

I have tomorrow off work so, I can’t guarantee that I’ll be at the gym before or at 7am – Haha!

BUT – my goal is 8am – at the gym and getting sweaty.

Have a good night everyone.

-Sam

 

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