Penance

Ok. Time to come clean. I had an *amazing* authentic Italian meal Friday night. It was pasta-y. It was high calorie and it was delicious. I maintain that it was worth it. I would have been super fine with that had it stopped there. But Saturday was terrible. It involved amazingly poor choices like Taco Bell lunch, an ice cream sandwich with cookies on either side, additional cookies at the conference, McDonald's dinner and Starbucks. And I paid for it. I was *sick* on the flight. I managed to sleep off and on for 3 hours or so, but the awake parts were rough. I got home and slept for another three hours then had lunch with a friend and hit the gym.

I had texted ABD this morning and the conversation went like this:

Me: Workout. Be nice. Got very little sleep in the red eye flight. Also... Ate HORRIBLY. Extra cardio???
ABD: Do you want cardio or weights
Me: Whatever you think is best. You're the expert! :). I have lots of time so could do both.

Now. ABD did not explicitly agree to take it easier on me, but with such little sleep I wouldn't have the same amount of energy to expend on such things as supersets and dropsets. Well...apparently ABD disagreed. The lifting routine:

ALL SUPERSETS

Walking Lunges x 3s x 10r @ 35-40lbs (I used 22.5 lb dumbbells.)
Drop Set Seated Leg Extensions x 3s x 10r @ 75-65-55lbs

Barbell Deadlifts x 3s x 10r @ 80 lbs (not a stiff-leg dead lift. It will look like a squat, but holding the weight in front of you)
Machine Glutes x 3s x 10r @50 lbs (this machine is behind the kneeling leg curl if man-land is on your left) (The machine was in kgs. I did 40 kgs which is apparently 88 lbs...)

Smith Machine Barbell Bench Press 3s x 10r @55-65lbs (the bar weighs about 15-20lbs depending on which machine you use) (I added 40 lbs to the bar.)
Alternating Arm Dumbbell Chest Press on Stability Ball x 3s x 10r @ 20-25lbs (I used 25 lb dumbbells.)

Pull-downs x 3s x 10r @ 60lbs or less (This confuses me... I used the lat pulldown machine and did 50 lbs. But since when does ABD give me a 'lbs or less' assignment except for the assisted pull ups??? But for those I am currently at 80 lbs assistance so this doesn't make sense there either...)
Alternating Arm Bent-over DB Rows x 3s x 10r @ 25-30lbs (I used 25 lb dumbbells.)

Smith Machine Seated Barbell Shoulder Press 3s x 10r @ 45-55lbs (I added 30 lbs to the bar.)
Alternating Arm Dumbbell Front Raises x 3s x 10r @ 10-15lbs (I used 15 lb dumbbells.)

Alternating Standing Dumbbell Biceps Curls x 3s x 10r @ 20-25lbs (I used 20 lb dumbbells.)
Alternating Arm Dumbbell Kickbacks x 3s x 10r @ 15-20lbs (I used 15 lb dumbbells.)

Cardio: Step Mill: 30 min (Z2) (I hate the Step-Mill. ABD knows this. I believe this was my penance for cheating so bad on Saturday.)

I was soooo tired when I got to the gym. I thought it was going to be *rough*. But I went into it thinking I would rock it as best I could and I did. :) I even felt a little better as I was leaving...

Next workout: run with the girls tomorrow morning!