Friday, August 19, 2016

Shred Day 4 & 5: Fast Day Diversions and An Upper Body Workout

I spent my entire fast day on Thursday traveling from Montreal to Orlando to visit my dad and stepmom. Traveling can be a good distraction from fasting (at least I was hoping it would be).

Usually when I travel my weakness is snacking on lots of not so great food. At the airport I tried to keep myself away from the food by browsing the duty free loop. I really liked these Ray-Bans.

Before I even got to my gate I started getting messages that my flight was delayed. Delayed flights = massage chair time. Another great distraction from fasting.

My first flight ended up being so delayed that I missed my connection in Chicago creating a very long layover and late arrival in Florida. Seriously delayed flight and a missed connection = adult beverage. 

After waiting over three hours for my rebooked flight, airport chaos led to another hour delay. Too many planes, not enough space or push-back crews. 

I finally arrived in Orlando close to midnight. After sleeping in today and catching up with my dad and stepmom, I finally got in an afternoon workout. 

I was too low energy to go to the fitness center, so I used my dad's at home resistance training system (affiliate link) and I was impressed with how many exercises I could do. One of these might end up in my suitcase when we head back to China.

Today's workout:
  • ●  BACK
    • ○  Compound row: 2 sets of 8­-10 reps
    • ○  Superman on the mats to failure
  • ●  BICEPS
    • ○  Dumbbell curls: 2 sets of 8-­10 reps
    • ○  Straight bar curls: 2 sets of 8­-10 reps
    • ○  Hammer curls: 2 sets of 8-­10 reps
  • ●  TRICEPS
    • ○  Overhead dumbbell extension: 2 sets of 8-­10 reps
    • ○  Dumbbell tricep kick­back: 2 sets of 8­-10 reps
    • ○  Cable push down with rope: 2 sets of 8-­10 reps
    • ○  Dips: 2 sets of 15
I was able to use the bands to do all of the exercise motions in the workout. A couple of them were repetitive, but I could feel my muscles burning and that's all that matters. 

My dad took me to get a guest pass for the fitness center, so I will be able to go there to do my sprints next week.

What I ate (fast and regular calorie days):

Broke my fast...with the above adult beverage, a chicken quesadilla (forgot picture) and airplane pretzels. Surprisingly, I was good on calories and not far off my macros.

Breakfast: scrambled eggs and ham, pb&j toast, coffee
I enjoyed making this meal for my dad and stepmom after keeping them out so late the night before.

Lunch: turkey breast and ranch rice snacks, mt. dew

Dinner: gluten free italian sausage pasta, salad, mt. dew
My stepmom baked this for us (it's one of my favorites).

After dinner we watched a movie. I do not recommend 10 Cloverfield Lane. It's scary and then the twist in the ending is terrible.

Have you ever missed a connection?
Ever used bands to do an arm workout?
Last movie you watched?

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