Rachel Mac Workout Chest and Triceps

Today my workout was tough! (SHOULDERS AND ABS listed tomorrow)

I struggled with just 8lb db since I am so sore. I really felt every movement and did just 2 sets.

I won't be doing my Yoga tonight, since I have a client but should be back to that class in about 8 weeks. Keeping my Saturday morning class, this gives me 1 day a week commitment to Yoga.

Change is good.

The girl I subbed for is out on maternity leave I have no idea who will be subbing the Saturday classes for her. I'm hoping to be paid this Saturday for Monday, which will make my weekend!

My food has been on track, except for dinners only being a Quest bar. No time after clients to eat since its so late, but my protein is barely "squeaking" by.

Here is my food:
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3
Breakfast TOTALS: 332 57 11 8

Lunch
Ground beef, extra lean, 3 oz 199 0 15 16
Mushrooms, fresh, 2 large 10 1 0 1
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 341 10 19 25

Dinner
Quest Protein Bar - Peanut Butter Supreme, 1 serving 220 20 11 20
Dinner TOTALS: 220 20 11 20

Snack
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Water, bottled, 1 serving 0 0 0 0
Pepper Cayenne or Red, 1 tsp 6 1 0 0
Lemon Juice, 1 wedge yields 1 1 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 373 44 17 22

Snack 1
Almonds, dry roasted, 0.5 oz (22 whole kernels) 85 3 7 3
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Snack 1 TOTALS: 183 28 8 4

Snack 2
Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,568 162 68 102

Deficiet = 300


Here is how yesterday ended up with my workouts:

Workout - Rachel Mac Workout Chest and Triceps
Time of workout = 30 mins + 30 min inclines + 30 min client
Cals burned = 300

Warm up:
Jacks
Arm open chest and circles
Twists

Week 2: Chest and Triceps

CHEST

•Chest press on bench - 15lb db 2x15
•Incline chest press - 15lb db 2x15 3
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x20 bent knee
•Seated triceps press- Standing kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups 2x15
*Tricep kick backs - 2x10 15lb db

Lunch workout:
30 min inclines

After work:
Client Zumba (20 min)

MISSION = BIKINI