Long day

Geez, this day is very long. I was so tired and didn't get up for cardio this morning. I promised I'd work out during lunch that day. I was worried because it was a co-worker's birthday and we were going to go out for lunch. I like going for lunch but it ruins my diet! Restaurant food makes me sick. Even when eating low carb I always eat too much because it is in my face and for some reason I get hungrier after my meal. I think it has something to do with the food being altered and produced in mass quanties. I absolutely hate SYSCO. 4 years of college food really turned me off. It is a good company but I just can't tolerate it anymore. Luckily the co-worker went home on PTO so the group didn't go to lunch.

Really sore from Wednesday lifting. My triceps are killing me! It really affected my back, bi, shoulder workout today. I did my best but this super low carb thing is really halting my energy. I'm planning a refeed Sunday for sure - leg day! I'm going to need it.

Tomorrow I'm attending a raw food class with a friend. I'm excited. I've considered a raw food diet but I just love meat too much and with this diet it ain't happening. I can still do somewhat raw. I want to make the flax crackers with a food dehydrator.

Workout today: back, bis, shoulders

T-bar rows: 45-50-55-50 lbs 4 reps
good mornings (light weight - 30 lbs 3 reps)
back extention with 25 lb dumbell on my back.
barbell curl - 12 reps 30 lbs, 10 reps 35 lbs, 10 reps 35 lbs, 12 reps 30 lbs
alternating shoulder press w/ 25 lb dumbbells 4 sets
shoulder shrugs 2 sets 45 lbs each hand
reverse pully biceps 4 sets 38, 38, 40, 40 lbs - 10-12 reps.
Dumbbell lateral raises 12 lbs 3 sets
Dumbbell posterior raises 8 lbs 4 sets
front squat w/ bar 5 lbs added each side 2 sets 12 reps
Plie Squats w/ bar 2 sets 12 reps, 5 lbs added each side 2 sets 12 reps
decline sit ups 2 sets 20 reps
hanging leg raises 2 sets 16 reps
20 pound leg raises? I don't know what these are called but you get down on all floors and put a weight behind your knee and lift up. 20 reps 3 sets each leg
too sore for lat pulldowns. I tried but my tris hurt too bad. Next week I'll lay off the tris bit.

60 minutes total workout today.
no time for cardio

Went bike riding 65 minutes after work. Weather was perfect!

Diet has been great so far.
bit. :-)

Questions for today:
Is the yogurt exception true on the anabolic diet- 4 carbs per cup of plain yogurt? i had activa light - about 3 oz before my workout. I needed some sugar. Should I count only 3 carbs?