Tag Archive: refeed day

End of the Week!

Ugh, 4 days in a row of working out.  I am thrashed.

Got up at 5 am, had a grapefruit.  stared at the computer screen for a minute then realized I was almost late for spin.  F*ck!  I hadn’t had any protein or yogourt or anything for breakfast, just the fruit.  I poured a shot of pre-workout (Assault, in honour of Danabolic’s blog!), ran to Spin. I only realized when I got home about 13 hours later that the full glass of Assault was still sitting there – I had poured my pre-workout drink, then just turned around and walked out of my house.  How fried was my brain???

When I got to Spin, I quickly realized I had ZERO energy, that Spin was murderrrrrr….. no surprise I guess, I hadn’t had any protein that morning, hadn’t eaten my usual foods, no quick fats, not even a glass of pre-workout pep… I was running on empty and I felt it hard.  So I grunted and sweated my way through that ride, showered, felt the hunger kick in like a BEAST, then went out for my Friday cheat day breakfast.


Pretty much right, crepe wrapped around eggs and cheese and ham, fruit, coffee, water, side of bacon.  They brought me an orange juice as well, but I couldn’t wait to get a pic of it all at once.  I soon realized they used a banana crepe for my ham omelette… WTF!??! A banana crepe?  That ruins it!

First-world problems, right??

So whatever, they were busy and I didn’t have forever, I just poured syrup on it and ate it anyways, my banana ham sandwich.


Work was real busy, I saved my energy for my workout after work!  My chest is still sore from my Wednesday workout!  Crazy!  I like DOMS in my chest, that means I am doing something right.

After work I headed to the studio, Leslie the trainer is back from her vacation!  Yay!  I realized I hadn’t trained arms in 10 days… where did the time go??  So we did arms.

Arms:  Supersets!  back and forth, minimal rest

5 min warmup on elliptical

dumbbell curls & dumbbell skullcrushers:  50 x 12&12; 60 x 12&12, 12&12

rope hammer curls & V pushdowns:  90&120 x 15&15, 15&15, 15&15


hammer curls

no V-bar so we used the rope :)

no V-bar so we used the rope 🙂


incline dumbbell curl & dumbbell kickbacks:  40&30 x 12&12; 50&30 x 12&12, 12&12




double concentration curls & overhead two-hand dumbbell extensions:  50&45 X 12&15; 60&55 X 12&15; 60&65 x 12&15



cable curls with the straight bar & closegrip incline pushups:  100 x 12; 120 x 10, 12 & 12, 15, 15


back soaked!

back soaked!


single leg raise and crossover touch x 12, 12, 12


double crunches x 12, 12, 12

abdominal pendulum:  bent knee x 15, we tried straight legs and that didn’t happen at all LOL, so the third set we did side planks



notes:  been too long without arms! I don’t think I was able to get 100% back into the intensity, I was too distracted with being social and witty and clever with my friends, but I will try and fix that for next time 🙂  After the abs, we also did some chest stretches.  Taking what my massage dude said seriously!  Gotta fix that front imbalance.

We also took some time before the workout to talk about my goals.  I want to lose more weight, obviously.  I am still in the 300s, I want to break into the 200s so bad!!!  Very close!  I want to get my body fat below 20%, I want to put on another 10 pounds of muscle, I want to build a lot more strength in the basic compound exercises, I want to take on another hot yoga challenge, etc!

I also need to hit my back harder, if I have to choose I will lighten up on chest and do more back.  I don’t want my front to grow too fast and overpower my back, I need to balance to what is lagging.

I am happy with my diet, I am happy with the 3 on 1 off body parts twice a week split, I am happy with the morning cardio.  I just need to tweak the exercises a bit, and put yoga back in the mix.


I am excited for the summer, aren’t you?  I can’t wait to do more hard work and have it show!  Already everyone I know can see I have put on muscle, it is plain to see.  I want more of that, more muscle.  Maybe it’s a guy thing, but it feels good 🙂

But when I left the studio and came home, the back workout from Thursday hit me, and my arms are ALREADY sore from tonight, so I am about to crash hard.  4 days in a row is brutal!  I need a rest day like crazy.

Good night all!

Friday Cheat & Chest

Woke up Friday morning, neck still stiff!  Damn!  I was tired of resting though, I headed to the gym for some 6 am Spin.

First time doing Spin in about a week!  they were rolling out the new tracklist for Les Mills RPM, I think it is Release 58.  My thoughts on it?  Meh.  Not my favorite.  Off the top, none of this music is really my type of music, but sometimes they throw a really catchy one at you and it gets stuck in your head.  Other times they grow on you over time, even if they’re annoying.  This release I found them generally bland and easy to tune out.  Here is the track list:


The song I liked the most was the Track 5 Feel the Love.  I think the ride sequence worked really well with that track.  It just isn’t a pump me up track, so it isn’t enough to save the whole list.

But it being my first Spin in a while, I sweat buckets!  Burnt a buttload of calories.  Thanked my instructor, decided to go treat myself to breakfast.

Now, my diet.  I have played around with it for years, and am currently at an arrangement I feel very comfortable with.  I eat low carb, high protein, high fat, 3000 cal a day.  Carbs usually around 20% of my daily calories (mostly in the morning), protein 40 to 50%, fat makes up the difference.  This qualifies as really low carb.  In addition to that, I avoid starch – all bread, pasta, potatoes, rice, etc.  Brown bread, brown rice, don’t care, goodbye.

This was hard to adjust to, my energy was dragged through the gutter and my mood was poisonous.  But I got through it, and I have ample energy for workouts now.  But the transition was hellish.  But the other side has been worth it 🙂

One day a week (my “refeed” day), I up the carbs, maybe even indulge in a bit of starch.  But not a lot of starch, only what accompanies my other stuff by chance, I don’t go out looking for it.  Most of my carbs that day are made of extra fruit, and in the evening I treat myself to a really awesome dessert.  I don’t eat a pizza, too much bread.  I don’t have rice or potatoes, just a bit of random starch along with my meal, and a dessert at night.  I also don’t bother counting calories, but I don’t eat until I puke, that is just silly.

And Friday is refeed day!  So what does this look like?  Well, when I went out for breakfast I ordered this


cup of black coffee, multiple glasses of water, big pile of fruit, ham and eggs and cheese wrapped in a crepe.  and an extra side of bacon 🙂

If it were a normal day, I wouldn’t have the crepe, wouldn’t have the cheese, fruit would be less than half of that.  And I would be adding up macros.

For lunch I had a hot dog from a street vendor, LOL.  So not exactly healthy!  It came in a bun, obviously.  I didn’t put any ketchup or mustard or stuff on it, that stuff is just empty calories and covers up the taste of the meat.  But I did put sauerkraut and onions and pickles and hot peppers on it!  yum.  so, not healthy per se, and that would prove to be my biggest bread indulgence of the day (or week!), but at least everything on it was recognizable food. (unless you hate sausages)

For dinner I had chicken and ribs, with coleslaw and steamed veg.  No potatoes or fries or heavy starch stuff, which would upset my stomach at this point.  Pretty much just protein and veggies.  But then I had a milkshake for dessert, hooray!

So that is what my cheat day eating generally looks like.  I up the carbs but don’t go starch crazy.


At lunch I was getting bored (had to work up a hunger to earn that hot dog!), so the coworker and I went to the office gym for a light chest workout!  Well, he did his thing, I did mine.  He refuses to try out my workout, ha!

Lunchtime Chest:  (30 sec rest b/w sets)

cable crossovers:  warmup set, 150 x 12, 12, 12

incline flys:  80 x 12, 12, 12

incline db press:  120 x 10, 11, 12

flat db press:  120 x 12, 12, 12, 12

notes:  13 working sets of fun in the blink of an eye!  This workout felt really good.  Yay for extra carbs!  I made progress on the incline flys and the flat press (finally!), but the incline press felt harder than usual.  Maybe doing the flys right before them instead of the crossovers pre-exhausted me more, makes sense!


And that was my day!  Some chest work, a spin class, lots of awesome food!  What about you?  Any good workouts today?