Chest Workout
This was a fed-state workout, scheduled for Thursday but both Thursday and Friday I was zonked. I just could not wake up early enough to be ready to leave with my mom in the morning, which turned out to be okay. Got to spend some time with my best friend, while he was having some troubles, and he helped distract me from eating out of boredom. So it’s all good.

Plus my dad’s house doesn’t have heat, and with mom working late… it’s uncomfortable sleeping there. I tried going to a bookstore once but I started having weird sleep deprivation symptoms the last time I tried that.

Anyway, on to the workout. It was probably one of my quicker workouts, being that mom wanted to hock some jewelery and then circle back to pick me up:

Dynamic Warm-Up
Windmill-style arm swinging for 20 reps. My usual shoulder warm-up.

After that I try to touch my knuckles behind my back with straight arms a few times to relieve some tightness in my chest. I don’t usually do this.

Flat Bench

1. 100lbs. x 2 (this irritated me; it’s the same as last week)
2. 90lbs. x 4 (one more rep than last week)
3. 80lbs. x 5 (one more rep than last week)

I’m annoyed that I didn’t progress on my top set, and I hope the progress on the bottom two lend to top-set increases.

Incline Bench

1. 70lbs. x 8 (this surprised me, this is an increase of 5lbs. from last week and I still hit the top of my rep range, though it fried me, it will be increased again next week.)
2. 60lbs. x 4 (fried, as I said, but this weight stays for next week)
3. 50lbs. x 5 (also stays for next week)

My incline bench performance this week made me very happy. My upper chest is something I really want to develop, so the fact that I haven’t hit my deficit ceiling yet is grand.

Incline Fly

1. 20lbs. x 5
2. 20lbs. x 3
3. 20lbs. x 2

This is about what I expected would happen, though I was surprised to get the five reps on the first set. I noticed in the mirror that my legs are edging closer to the aesthetic I want, that is, my quads are no longer overpowering my hams.

I also notice in the mirror that the lady next to me has fantastic rear delts. I remind myself that this is the reason I bring my glasses with me when I work out, and how perfect of an example she is that “it’s when I DON’T bring them, I need them.” Ah well.

I think having set a cardio goal for myself was a bit too ambitious. I am exhausted way too often and just not motivated enough to do it besides. I’m getting the caloric deficit I desire from my diet, so I’m not even GUILTED into doing it. Ah well.

I curse at myself for not bringing a towel and drag my stinky butt out of the gym, and into the Chinese buffet with mom. It’s a lot of calories in one sitting, but my day overall is actually still in deficit, which makes me smile. I’m not eating any more today.

SO, FitDay reports my average nutritional numbers for the week. Gawk at my ridiculous amount of carbs and puny amount of protein!

Average Daily Calories (11/15/09 – 11/21/09)
Calories: 1805
Fat: 69g (33%)
Carb: 210g (45%)
Protein: 97g (22%)

I am actually very happy with these results. I was not shooting for any specific split of macronutrients, simply eating what satisfied me and hoping I was at least close to a balanced diet. I had a couple days that had rather high amounts of calories and this concerned me that I had thrown off my weekly deficit. I never checked DURING the week, though, because knowing how many calories I have until I ‘break even’ is too much encouragement to eat that much even when I’m not legitimately hungry. Just letting go that I have a bad day and tomorrow is a new day is the best course of action for me.

My deficit this week was just shy of 4500 calories at 4480.

BRO: Girl, what you tryin’ to do? Git over here. CHK: Uh, you know. Just… trying to build up my legs. Lose some fat. BRO: You need to be doing squats! ERC: *INTEREST PIQUED* BRO: Here you go, squats releases chemicals in your body so fat comes off your belly. CHK: …Okay. How do I do one? ERC: *LOOKS OVER* BRO: *sits her down in a leg press machine* ERC: *FACEPALM* CHK: How many do I do? BRO: How many SHOULD you do, or how many do I RECOMMEND? ERC: (this is a surprisingly good question…) CHK: …what do you recommend? BRO: Bout five sets of ten. ERC: *DOUBLE PALMS TO FACE*