Chest and Triceps ... PAVLOVA?

CHEST AND TRIS

Today's workout was a good one and I needed it after being a couch potato stuck indoors all day while it bucketed down with rain... Sydney it's suppose to be summer.

Warm Up - quick stretch
3 x 10 Wide Grip Push Ups
3 x 10 Bench Press with Dumbbells
3 x 10 Cable Cross Overs
3 x 8 Tricep Kickbacks
3 x 12 Tricep Pull Downs with Rope Attachment
2 x 18 Tricep Dips
3 x 12 Butterfly

Today's session was lighter weight and high rep to work on endurance.
To conclude I did 2 km on the treadmil at about 7 - 7.5 speed.
All up was about an hour long.

Okay the silly season is 108093% done and I really need to get back on the clean eating track. So I'm going to work out my macros for the goals ahead and starting from tomorrow, really focus on hitting my macros. I personally follow the IIFYM guideline because it helps me to indulge but also keep on track.

I tracked today's intake just to get a rough idea about what I'm eating daily (I haven't tracked my food properly in weeks)
- Calories 2100
- Fat 71g
- Carb 283g
- Protein 102g

Protein Intake was really low today, so that's something I definitely need to focus on eating more of.
When I'm tracking my food I generally try to eat about 1 gram of protein for every pound of bodyweight.

PAVLOVA - Okay so for Australia Day we had my boyfriend and brother's friend's families over for dinner and like every Australian dinner it obviously included pavlova and lamingtons. So funny story when I got back from the gym I opened the fridge and there was one piece of pavlova left on a plate...staring at me...waiting for me. So obviously I take it out, take the quick obligatory snapchat and put in on the table. Super keen to have it, I quickly had a shower so I could indulge in my protein rich pavlova slice. Running back to the table I am greeted with an empty plate... My dad ate it while I was showering. #muchsadmanywow I can feel the gains slipping away as I type this. Lesson learnt, next time make a sign or scoff it down.

My protein Intake would have been alot higher if I ate that pavlova!

I'll be posting some of my meals on Instagram, so follow me If you would like to see them.

You can follow me on 'myfitnesspal' my name is emmathesparkwithin
Instagram -  fit_smiley


Have a great day sparklers! ... full of the pavlova I didn't get.