Tag Archives: post workout

Richmade Post Workout Meal: Tilapia Salad

Post Workout Meal: Tilapia Salad

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Do you ever have one of those days when you’re tired and just don’t feel like going to workout? I don’t think I got enough sleep last night and I was feeling hungry right after work. I planned to go to the gym right after work, but I made a pit stop at home. *Bad idea* I ended up lounging around for one hour. >___<

But good news! I got my booty off the couch and went to the gym!

My workout routine for Tuesday:
12 min treadmill warmup

Abs
300 crunches on ab machine (no weights)
100 vertical knee raises (no weights)
100 ab crunch machine (50-70 lbs)

Legs (3 sets below)
20 barbell squats (40 lbs)
10 barbell lunges ea (40 lbs)
20 dead lifts (40 lbs)
20 calf raises (no weights)

I stayed in the gym for about one hour. I felt tired and not-so-energized by the end of my first set of legs… I pushed through. But to tell the truth, I had planned on doing more sets and higher reps. x___X I guess that will wait until the weekend when I have plenty of rest!

To my fave part — post workout meal! I am so lucky to have people who can cook in my life! They share their recipes and teach me how to cook. At one time, my sister — Chef Banana — did tell me I was not allowed in any kitchen without supervision…

Times have changed. Chef Banana gave me some of Emeril’s Essence for my own cooking use. *Gotta love the Food Network* I used this delicious seasoning to cook a portion of tilapia with a bit of olive oil and made myself a salad! The kitchen did not burn down. I did not overcook the fish. And it did not take a long time! 😀

Richmade Post Workout Meal: Tilapia Salad

Looking forward to my Zumba class tomorrow! (and continue with the ab work)…

Rich-made Tuesday Night Workout:Legs and Core

Tuesday Night’s Workout: Legs and Core

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Last night was my Body Pump class! I am usually faithful to this class… But I ditched the class to go do some strength exercises solo.

My workout schedule for the evening:

5 min stairs warmup

4 sets 10 reps leg press (160-180 lbs)
4 sets 10 reps leg extensions (50-80 lbs)
4 sets 10 reps abductors (both) (70-85 lbs)

4 sets 25 reps barbell squats (40 lbs)
4 sets 20 reps dead lifts (40 lbs)
4 sets 15 reps lunges (ea leg, 40 lbs)
4 sets 40 reps calf raises (no weights)

4 sets 25 reps weighted ab crunches (both machines) (50-70 lbs)
4 sets 25 reps Hanging knee raises

It took me at least an hour and a half… The added weights definitely increase my heart beat. For my next leg day workout, I plan to go up in weight — maybe up to 50 lbs?

I am becoming more and more accustomed to taking selfies so I can note my progress… Why does it take so long!? *Must have patience* On another note, I am finally starting to be ok with my huge calves… Go figure!

Rich-made Tuesday Night Workout:Legs and Core

After a workout like that, I was extremely happy to come home and have a home cooked meal by Richef! Yes, salmon, again! For real, I can eat salmon everyday! Especially the way Richef prepares it! He made it teriyaki style with some veggies and rice. I know, brown rice is healthier than white rice… I am having a difficult time even considering cutting it out because I grew up on white rice! I just try to make sure I do not over-eat.

Rich-made Post Workout Meal: Teriyaki Salmon, Veggies and Rice by Richef

Wednesday night is my Zumba class so I am excited to get my cardio on!

Post Workout Meal: Salmon and Spinach Salad

Post Workout Meal: Salmon and Spinach Salad

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Monday! I went to the gym and worked on my core and legs/glutes today. I was super hungry and Jamba Juice sounded awesome! I ordered an Aloha Pineapple for just $2.49 (sixteen size) with energy boost! When I was warming up — jump roping… And started working my abs (with weights), I started feeling a little nausea…

*Note to self — no smoothies while I’m jumping around. Maybe it’s just best for me to work out on an empty stomach… Or wait for 30 minutes or so…

My gym partner Trainer J also had an Aloha Pineapple and worked out immediately — lifting heavy weights — but he did not have the same symptoms as me. He even warned me to go easy on the bike… Smh. I need to pay attention to what he tells me.

But after workout is food time!! The best time!! Especially since Trainer J, or Richef when he is in the kitchen, cooked a perfect Salmon — seasoned with yummy spices (I do not know his secret recipes) over some baby spinach! Mmmm… High protein/no carb (just remembered I ate a piece of Richef’s garlic bread)/leafy veggie = plenty of deliciousness! I don’t know what’s for dinner tomorrow night, but I am already looking forward to it!

Post Workout Meal: Salmon and Spinach Salad