Sunday sweats

Today, I'm going to just list a chronological breakdown of what my day was like today (meals and workout)


9:15 late breakfast: 1 cup eggwhites with spinach, 1/2cup oats, coffee
 ---around 11:15 before running to the gym: 2 dates


Workout: Cardio and back 


Cardio: 35 minutes on the arc trainer (inclines between 10-20, heavy resistance) 
I hate that machine!! Its just a blessing for sore legs when you still want to do cardio


Back workout:


Circuit 1: 3 sets 12 reps, increase weight each set, each set followed by 12 pulses *superset*


Stiff arm lat pull down
One arm cable row


Circuit 2: 3 sets 12 reps, increase weight for seated row *superset*


Seated cable row
toe touches on bench w/ 10lb plate
hyperextensions w/10lb plate
decline oblique crunches


Circuit 3: 4 sets 12 reps *superset*


Stiff legged deadlift (45/65lbs)
Bent over barbell row (45/65lbs)
supermans/plank


Circuit 4: 2 sets 15 reps *superset*
bent over row one arm 25/30lbs
renegade row 12.5/15lbs


---Decline bench abs, crunches and hold..2-3 minutes


Circuit 5: 3 sets 10 reps *superset*
Wide grip assisted pullup
assisted dip
decline bench crunch w/twist 


Last but not least:
30 final hyperextensions, no weight
30 plank dips
30 russian twists
1 minute plank


WOOOOOOSH good workout!! 


Due to a parade, it took me close to an hour to get home. I was SO mad because I missed my window for ideal post-workout meal!! FUCK!! I ate it anyway, I needed some fuel in my bod duh


2:15 
--1 cup eggwhites w/1 stevia
--1/2 ezekiel cinnamon raisin english muffin
--banana, heated for 2 mins in the microwave and mushed on the muffin and eggwhites. 


HOLY AMAZINGNESS


3:30 iced coffee


4:45 2 little beets, portion of tofu, raw okra pods
8: 5 oz tuna, 1/3 avocado, 1 yellow pepper, kale, broccoli


Pretty good day huh? 


PS: Check out raw OKRA!!! I googled them , and they're amazing for you! A serving is 1 cup, or 8 pods (around 3 inch pods) .. thats 31cals, close to 4grams of fiber, (7carbs if u include the fiber).. They're used as a holistic remedy for a lot of things, and have lots of health benefits. Go find em at your local store and try them , don't be scared! 


Lets rock the week! 
Xoxo