Last night (Thursday) after I posted I managed to squeeze in a little more food after dinner. I had a bowl of Kashi Honey Almond cereal, a fig bar, and a yogurt. The first two of those three I recommend only as an OCCASIONAL snack but I was hungry and they were there. I don't know how much they cost because I already had them, but suffice it to say, as I have demonstrated, buying your own food is cheap in comparison to eating out.
I got up a little earlier than usual today because I wanted to do both triceps and shoulders (to make up for missing the gym yesterday). I don't think it's necessary to "double up" if you miss a day. In fact, I think it's good to miss a day here and there and let your body rest, but I had the energy and wanted to stay on track, so I got up at 7:00 and started my day.
7:00am- Protein Shake- Takes 30 seconds. Pour 8oz vanilla almond milk (43 cents) and protein powder into a Magic Bullet mug. Screw on the blade and blend for 10 seconds.
Cost? Vanilla almond milk (43 cents) and protein powder (43 cents) = $0.86
Dirty dishes? Two. Magic Bullet mug and blade.
I started with 5 minutes on the bike because I was going to do my hip and ankle exercises and wanted to warm them up a bit.
I then moved on to triceps. First I did cable tricep pushdowns. 1 set of 15 reps at 20lbs. 1:15 rest. 1 set of 8 reps at 30lbs. 1:15 rest. 1 set of 8 at 35lbs. 1:15 rest. 1 set of 8 at 35lbs. (both this exercise and the next are demonstrated in one image- the last one under this exercise portion of the post)
I'd like to take this opportunity to suggest something. During your rest time...stretch. You don't have to stretch the muscles you're working. In fact, I almost always stretch my hips and/or hamstrings during rest times. Why? Because men have notoriously tight hips and hamstrings. As an added bonus, if you're a heterosexual male or a gay man who is a top, a versatile top, versatile, a versatile bottom, or a bossy bottom, it helps you in bed to have loose hips and hamstrings. The only people who don't need to have loose hips and hamstrings for good sex are passive bottoms, but even you boys could benefit. How else are you gonna get your ankles behind your ears?
Next I did overhead cable tricep extensions. As the image demonstrates, you do these in a lunging position. I recommend that you switch which leg you have in front with each set. I did 15 reps at 20lbs. 7 at 30lbs. 6 at 30lbs. 7 at 30lbs. 1:15 rest between each set.
(I'm going to start shorthanding a lot more in my posts because it can get repetitive and you can always reference back to older posts for a more full explanation including references to rest times, recipes, etc.)
Lastly for triceps I did lying barbell tricep extensions on a flat bench. 12 reps at 30lbs. 6 reps at 40lbs. 5.5 reps at 40lbs. And 5 reps at 50lbs. My form was faltering and I was getting sloppy on the last few on my last two sets so I just stopped at 5. If you find your form is getting sloppy, just stop. It's ok. Either lower the weight or do fewer reps, but again, the goal right now is 6-8 reps so if you're falling too far below 6, time to lower the weight.
Then I started in on shoulders. Started with dumbbell upright rows. 15 reps at 20lbs. 8 reps at 40lbs. 9 reps at 40lbs (lost count). 8 reps at 40lbs. 1:15 rest between each set.
Then lateral raises. 15 reps at 10lbs. 6 reps at 20lbs. 5 reps at 20lbs. 7 reps at 20lbs. 1:15 rest between.
Lastly, shoulder shrugs. 15 reps at 30lbs. 8 reps at 50lbs for last three sets. 1:15 rest.
At this point, I'd like to make a note about crazy screamers/grunters at the gym. I too have been known to make a sound or two in my time, both at the gym and elsewhere, but if you find yourself screaming like a viking or shouting profanities...it's time to lower the weight. The gym is a hyper douche-y, exceedingly testosterone-y place already, keep it down mister. I don't know what it is about the environment, but it does tend to bring out the worst in people (myself included). I'm a lot less smiley, a lot less chatty, and bit more scowly than usual. (Yes, I like to add -y to a lot of words). Nonetheless, do as I say and not as I do. It's ok to smile and be friendly. I have to remind myself of that often at the gym. Don't respond to other people's negativity or their closed off nature. Be your own shining beam of light.
10 minutes of abs.
Total time at gym? 5:45 per exercise + abs and biking = 49 min 30 seconds
Got home and had Eggs and Sausage- Takes under 2 minutes to make this. Microwave the sausage for 30 seconds on the plate you’re going to eat off of. While that’s microwaving take four eggs (2 just whites, 2 whole) and start scrambling them over high heat in a medium sized pot. Now the sausage is done. Chop it up and mix it with the eggs while you’re scrambling them all together and continue to scramble until the eggs are done.
Cost? Four eggs (56 cents total) and one turkey sausage (80 Cents)= $1.36.
Dirty dishes? Four. Plate, pot, knife, fork.
Got to work and had oatmeal.
Oatmeal- Takes 1 minute. Mix 1/2 a serving of vanilla almond milk and an oatmeal packet in a microwaveable bowl. Sprinkle a little cinnamon in there if you’d like.
Cost? Oatmeal (41 cents) and vanilla almond milk (22 cents)= $0.63
Dirty dishes? Two. Bowl and spoon.
I had a coffee at work with a stevia packet (6 cents) and almond milk (21 cents).
Jonathan came to visit me for lunch and we had rosemary garlic chicken with autumn vegetables ($9 something, I lost my receipt)
Around 3pm I had a snack: Snapea Crips and gummi bears- The Snapea Crips are like healthy Cheetos. They have the same crunch and texture and are a little salty, but you can eat 1/2 a bag of them and not have to think twice about it. The Immune C plus Zinc and Echinacea Gummis- Eat 3 of them each day during cold season. It satisfies your sweet tooth and keeps you healthy.
Cost? 50 cents for Snappea Crisps, 25 cents for gummis = $0.75
Dirty dishes? None.
I then had another coffee (Stop judging me! We were planning on going out to West Hollywood!) (6 cents and 21 cents)
For dinner, Aida, Janet, Jordi and I went to Chipotle. I got a burrito bowl with no rice and a little bit of black beans. Steak, mild and hot salsa, and guacamole. I then got a soda that was 3/4 soda water (the little lever on the Sprite spigot is usually carbonated water) and 1/4 lemonade. FYI: Minute Maid is not lemonade. It's lemonade flavored drink. But, when in a pinch, what're ya gonna do?
I ended the night with about 2 or 3 too many vodka sodas (I lost count after the third or fourth one). But we did see Kelly Rowland sing "Commander" and "When Love Takes Over" at The Factory. I kind of feel bad for her. I would imagine her life consists of "So...what's Beyonce really like?" and "So...how is it going from stadiums to playing at gay bars?" That said, she was pretty fucking fly. I had a good time. I think. The photos from last night will remember better than I do.
Janet, Jordi, Aida, Michael and I went to iHop after we got home. We sat down and ordered and waited. And waited. And waited. After 30 minutes I asked the waiter how long it would be. He said "5 minutes" so I went and sat down. We waited 10 minutes then I got the manager and asked how long it would be. She then walked the other direction, AWAY from the kitchen, and then came back and said she didn't know and couldn't tell us how long it would be. I flipped my shit. I grabbed my stuff and left. I was at the corner of Sunset and La Brea when Janet called to tell me the food had arrived. I proceeded home anyway. Part of the reason I lost my shit was because I was waaaaaaaaaaaaaaaaaaasted but the other part is that I have worked in the food/beverage industry since I was 16. The way the manager handled my question was ridiculous. When someone has been waiting that long, just go fucking find out how long it will be, don't tell me- after an HOUR of waiting- that it's hard to tell how long it will take to get my my appetizer sampler. Throw that shit in the deep fryer and bring it over.
Anywho, it all worked out because instead of onion rings, mozzarella sticks, and chicken tenders, I had the other half of my Trader Joe's Rosemary Chicken and Wild Rice Pilaf.
Total cost of eating right today? $7.29 (plus $9 something for lunch plus $9 something for Chipotle plus $3,000 in vodka).
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