A little bit Impromptu Glutes & Legs Workout

I had to improvise my Glutes workout a little bit this morning because all 3 squat racks were occupied and I didn't want just waste my time waiting around so I just threw in some light glutes workout and added more reps.

Here are the log:

Warm Up:
Glute activation drills
3-5 min spin bike

Elevated Glute Bridge -1 riser/ less weights so more reps
10lbs plate x 20
20lbs plates x 15 - ok
25 lbs plate x 15 - nice butt burn
25lbs plate x 15
25lbs plate x 15

Hip Thrust (4 risers) - less weights so I did more reps
25lbs plate x 20 - ok
25lbs plate x 20
25lbs plate x 20

BB Front Squat
3x55lbs x 10 - hard last 2 reps on all sets

One Leg RDL
3x25lbs plate x 12 - ok

DB Side Lunges
3x15lbs x 15 @each (right stepping out leg is stronger than left)

Glutes & Legs Workout

BB Glute Bridge
2x95lbs x 20 warm up sets
115lbs x 15
120lbsx 15 - last 3 felt butt burn
120lbs x 15 (12 might be a good range- last 3 quads felt the burn in addt'n to butt)
120lbs x 12 - good set

BB Deadlift
90lbs x 10 - ok weights
95lbs x 10 - good weights - felt strong & hammies stretch
95lbs x 10 - getting tough at last 2
95lbs x 10

BB Front Squat
55lbs x 12 - last 2 were quite tough
55lbs x 12 - tough reps esp twds last 2
55 lbs x12 - tough & good set

DB Step Ups (hold 2 DBs on side)
15lbs x 15@each- step up left leg had more balance & stronger
15lbs x 20@each - better - felt burn on quads & glutes - got tired last 2 on left side
15lbs x 20 @each - good set

Glutes & Legs Workout

BB Glute Bridge
2x 95lbs x 20 warm up easy
105lbs x 15 moderate
115lbs x 15
115lbs x 15 -ok

BB Hip Thrust (4 risers)
95lbs x 12 - ok
95lbs x 12 - felt a bit on quads
95lbs x 10 - felt on quads on 7th rep - might need to move down weights

BB Deadlift
3x 90lbs x 10 - good weights

BB Front Squats
50lbs x 15 - squatting thru all 15
50lbs x 15 - felt quite strong for entire set
50lbs x 15 - quad burn by last 5

DB Step Ups on a bench (hold 2 DB x 15 lbs on the sides)
15lbs x 15 @each leg - ok
15lbs x 15 @ each - standing left felt stronger & more balance
15 lbs x 15 @each - left leg felt glute works more

Standing Cable Hip Abduct (w dual adj pulley)
12.5lbs x 15 @ each - ok for stg left leg but too heavy for standing right leg
7.5 lbs x 15 @each - good weights to get nice burn on both legs
7.5lbs x 15@each - good burn on both esp standing right leg

Standing Cable Straight Leg Back Raise (w dual adj pulley)
3x 12.5lbs x 15@each - moderate

Glutes & Legs Workout & KB Class

BB Glute Bridge
95lbsx 20 - warming up booty
105lbsx 15 - easy enough to get to 15
110lbs x 15 -
110lbs x 15
110lbs x 15- ok weight might can add more in future

Should I stick with 110lbs for BB Glute Bridge or is it ok to add another 2.5 lbs? It wasn't super hard to get to 15 reps although the last 2-3 reps I felt quite burn on my butt.

BB Deadlift
85lbsx 10 - good burn on butt & hammies
85lbs x 10
90lbs x 10 - ok weights!

BB Front Squats
50lbsx 10 - hard last 2 reps
50lbs x 10 - hard last 2 reps
50lbs x 10 - hard last 2 reps

BB Reverse Lunges
45lbs x 10 @ each - right leg had hard time to bend 90 deg & balance
45 lbs x 10 @ each
45 lbs x 10 @ each - better set - standing left leg had more balance & got more glute tension

KB class
Part #1: KB Swing x 53 lbs x 15 (5 minute - resting 20 sec in between sets)
Part #2: Turkish Get Up x 20 lbs x 1 @each side (4 minute)
Part #3: 1 Arm Half Snatch x 18lbs x 10 @each side (5 minute)
Part #4: 1 Arm Push Press or Jerk x 18lbs x 10 @each side (5 minute)
Part #5: Rope intervals (4 rounds) -
Waves x 30 sec x 2 intv
Slams x 30 sec x 1 intv
Rope Jumping jacks x 30sec x 1 intv

Butt Blaster
3x 30lbs x 15 @each

Glutes & Hamstrings

BB Glute Bridge
95x 20 - warm up
95x20 - warm up
105x 15 - burn by last 3 reps
110x 12 - didn't feel much butt burn
110 x 12 - mod weights/ might could add more weight?

BB Hip Thrust (w 4 risers)
95 x 12 - hard last 2 reps
95 x 12 - felt quad burn in mid reps - need to position feet better
95 x 12 - better set

BB Deadlift
85 x 10 - good set
85 x 10 - good set - felt strong the entire reps
85 x 10 - good set - felt strong the entire reps

BB Front Squat (testing)
45lbs x 12 - ok but still felt tightness on outer right knee so abandoned any knee centric exercises.

Standing Cable Hip Abduction
10 lbs x 15 @each
10 lbs x 15 @each - standing right leg had more hard time
10 lbs x 15 @each - standing right leg felt burn - tried not to lock the knee

Standing Cable Straight Leg Back Raise
3 x 15lbs x 15 @each leg

Glutes & Legs Workout + KB class

I had a great Glutes and Legs workout prior KB class. Drenched in sweat and that Reverse Lunge was quite tough especially the last set! It wasn't a pretty set and I know I didn't do it right.

BB Glute Bridge
105lbs x 15 - felt burn last 3
105lbs x 15 - felt a bit at hammies
105lbs x 12 - better glute burns

BB deadlift
85lbs x 10 - hammies stretch
85lbs x 10
85lbs x 10
All 3 sets, last 2-3 were quite challenging

BB Front Squats
50lbs x 12 - last 2 were super tough
50lbs x 10 - last 2 were rough
50lbs x 10 - last 2 were rough

BB reverse lunge
45lbs x 10 @each - struggled w balance
45lbs x 10 @each
45lbs x 8 @each - not quite a good set

KB Class:
Part #1:
Double KB Step Ups 5 x 5 @each side (I focused not putting my other feet down after stepping up)
Set 1 2x8 kg
Set 2-5 2x10 kg

Part #2:
Double KB Cleans, Squats & Press 5x5
Set 1 2 x 8 kg
Set 2 2 x 8 kg
Set 3- 5 2 x 20 lbs (I had to use some push press or jerk towards the end of the rep instead of press)

Part #3: Conditioning
3 Rounds (took me 7:30)
Two Hand KB Swing - 44lbs x 20 reps
Turkish Get Up - 20 lbs x 1 @each side
40 Yard Farmer's Walk 35lbs @each hand

Glutes & Legs Workout

BB Glute Bridge
Set 1 - 105lbs x 12 - heavy, good weights for the reps
Set 2 - 105lbs x 12
Set 3 - 105lbs x 15

BB Deadlift
Set 1 - 85 lbs x 10 - aggressive tempo
Set 2 - 85lbs x 10 -good weights
Set 3 - 85lbs x 10 - good weights

BB front squat
Set 1 - 50lbs x 12 reps - focused on tightening side glutes when up- trying not to bounce at bottom & no PPT in top -last 2 reps were hard
Set 2 - 50lbs x 10 reps - only managed to 10 w last 2 were tough
Set 3 - 50lbs x 12 reps - last 2 reps were tough!

DB Side Lunges
Set 1 - 15lbs x 15 @each leg -focused on deep side lunge- hold DB in front chest like goblet
Set 2 - 15lbs x 15 @each leg- standing right leg isn't as stable as standing left leg
Set 3 - 15lbs x15@each leg - felt tensions on back glutes & side glutes

Standing Cable Hip Abductions
Set 1 - 10lbs x 15 @each - focused on using side glutes
Set 2 - 10lbs x 15 @ each- pulling right leg struggled twds last 5 reps
Set 3 - 10lbs x 12 @each leg

Glutes, Legs and KB Workout

My CN last night was great. Woke up feeling and looking lean, mean machine, crushing BB with Glutes & Legs Workout.

I upped my BB Glute Bridge to 105lbs now..YAY! Now I could start doing BB Glute Bridge at LA Fitness now that I could at least use 25lbs plates so I could just roll underneath the bar. Excited to do it again on Wednesday for my second Glutes/Legs workout. I upped my BB Deadlift to 85 lbs. Great feeling overall! My arms didn't give away at all, instead I felt a lot of burn and stretch on my hamstrings and glutes! I made a mental note to pay attention on my arm distant from my legs while holding the bar. I had the tendency especially on my right arm to hold the bar a bit far from my legs. Sorry if it doesn't make sense.

Front Squat unfortunately I could only get to 10 reps, while last week I could at least pushed thru 12 reps. It might be I was quite toasted already from the Glute bridge and Deadlift. Resting between sets were only enough time for me to log my sets or changing/putting away weights. Time under tension!

BB Glute Bridge
Set 1 - 105lbs x 12 reps - heavy pushed thru 12 still had some more reps could do
Set 2- 1105lbs x 12 reps - good weights
Set 3- 105lbs x 12 reps - booty pumps!

BB Deadlift
Set 1 - 75lbs x 12 reps - felt good burn on hmastrings & glutes -could do more weights!
Set 2- 85lbs x 10 - good weights! Still had 2 more reps tank
Set 3 - 85lbs x 10 - good stretch at legs hammies & glutes- arms didn't give away!
Set 4 - 85lbs x 10 - need to pay attn to arm distant holding the bb

BB Front Squats
Set 1 - 50lbs x 10 - had to focus
Set 2 - 50lbs x 10 - struggled last 2 reps - could maybe push 2 more reps
Set 3 - 50lbs x 10 - struggled last 2 reps - quads & knees burning to get up last 2 reps!

BB Reverse Lunge
Set 1 - 45lbs x 10 @each - left felt stronger
Set 2 - 45lbs x 10 @each - burning legs! Left felt more on glutes compare to right
Set 3 - 45lbs x 10 @each - left glute felt more tension than right- right more on quads/a bit on knees

KB class circuit
Part#1: 15 min AMRAP (completed 3 rounds)
20lbs x 1 rep @each Turkish Get Up
5 burpees (no jumping- focused on the push ups- elbows close to side and chest touching ground)
20lbs x 5 reps dead clean & press @each arm - left leg felt weaker towards 2nd and 3rd round. Had hard time pushing the weight up!
2x22 lbs x 8 reps KB front squats

Part #2:
6 sets - 30lbs x 10 rep @each One Arm KB Swing (30 sec break in between sets)

Part #3:
2 sets - 30 sec Wall Sit

Part #4:
80 reps total Reverse Body Ring Rows (with a partner)

Butt Blaster
Set 1 - 30lbs x 20 reps @each- right leg felt knee burn -left ok on glutes
Set 2 - 30lbs x 17 reps @each - right leg had hard time extending w/o feeling burn on knees- left fekt strong w full ext. pushing from glutes
Set 3 -30lbs x 15 reps @each - right leg needs more work pushing from glutes, not knees or quads!

Glutes & Legs Workout

One leg Glute Bridge
Set 1 - BW x 10 reps @ each - right leg had hardtime focusing pushing from glutes
Set 2 - BW x 15 reps @each - right butt felt very burn last 3 reps
Set 3 - 10lbs plate x 20 reps @each leg - right leg didn't feel glute burn till last 5 reps-left similar
Set 4 - 10 lbs plate x 20 reps @each leg - had to focus on right glute- left felt more control

BB deadlift
Set 1 - 75lbs x 10 reps - easy enough to get to 10
Set 2 - 80lbs x 10 reps - moderate- might able to do more
Set 3 - 80lbs x 10 reps - moderate - might be able to do 2 more

BB front squat
Set 1 - 50lbs x 12 reps - quite struggle twds last 2-3 reps
Set 2 - 50lbs x 12 reps - struggle last 2
Set 3 - 50lbs x 15 reps - half second stop by 10th, pushed thru last 3 reps!

BB reverse lunge
Set 1 - 45lbs bb bar x 10 @each - standing left leg had more trouble balancing
Set 2- 45 lbs bb bar x 10 reps @each- started w standing left leg - more balanced. Right leg was a bit off balancing. Focused on tightening glutes when coming up
Set 3 - 45 lbs bb bar x 10 reps @each leg - need work balancing on standing right leg. Left has more controlled.

Glutes, Hamstrings, Legs & HIIT spin bike Workout

BB Glute Bridge

• Set 1- 65lbsx20 reps - easy
• Set 2 - 65lbs x20 reps -same
• Set 3 - 70 x 30 - started felt booty burn by last 10 reps
• Set 4 -75 lbs x 30 - more burn feeling by last 10
• Set 5 - 80 x 30 - slowing down by 20th reps - pushed thru last 10
• Set 6 - 85 x 20 - felt more tension on left glute!
• Set 7 - 85 x 25- felt more even on both glutes - focusing squeezing both- more burn by 20th
• Set 8 - 85 x 20 - same

BB deadlift

• Set 1 - 65 lbs x20 - moderate easy felt more tension on left glute
• Set 2 - 65 x 20 - same. Need to focus to keep right foot planted down - right toes has tendency to lift up a bit from ground
• Set 3 - 75 lbs x 15 - arm felt tired holding bar by 10th rep
• Set 4 - 70 x 17 - a bit better feeling
• Set 5 - 70 x 15 - legs felt burning by 12 th rep
• Set 6 - 70 x 15 - same

BB front Squat

• Set 1 - 45 lbs. x 15 - struggled last 5 (nonstop reps)
• Set 2 - 45 x 15 - same (nonstop reps)
• Set 3 - 45 x 15 - same (nonstop reps)

KB side lunges

• Set 1 - 15 lbs x 12 @each leg - inner thigh feels stretch depends how deep the lunge
• Set 2 - 15 x 12 @ each leg - struggled last 2 esp right side/ left side felt stronger
• Set 3 - 15 x 12 @ each leg - same

Butt Blaster

• Set 1 - 20lbs x20 @each leg (right side- felt burn by 12th - booty burn + felt sm tension on knee joint- left side burn solely on glutes)
• Set 2 - 20lbs x 20 @each ( Right leg felt more burn on glutes by shifting bodyweight twds left- struggled last 5- Left leg felt stronger didn't struggled till last 2)
• Set 3 - 20 lbs x 20@ each leg ( Rright leg lost a bit focus at last 3 reps so felt burn on knees- L leg strong till last 2)

HIIT: 30 min. Spin bike (1 min MAX effort with medium resistance- 2-3 min. rest/easy pedaling)

Glutes & Legs Workout

Hip thrust

• Set 1- 45lbs BB bar x20 reps - easy
• Set 2 - 55lbs BB x 20 reps -felt burn by 10 but still get full extension
• Set 3- 65lbs BB x 20 reps - moderate- had hard time gettingbar over pelvis
• Set 4- 95lbs BB x 10 reps - heavy- had to take break by 8th rep a bitp
• Set 5 - 95lbs BB x 10 reps - heavy but didn't feel booty burn?
• Set 6- 95 lbs BB x 10 reps - heavy

Front squat (3 risers to sit back)

• Set 1 - 45lbs bar x 15 reps -struggled last 5 reps
• Set 2 - 45lbs bar x 15 reps - struggled last 5
• Set 3 - 50lbs (2.5x2 plates) x12 reps- struggled last 2 reps
• Set 4 - 55lbs x 10 reps - struggled by last 3 reps
• Set 5 - 60lbs x 8 reps - struggled last 3 reps

One Leg DB RDL

• Set 1- 30lbs DB (2x15lbs) x15 reps (each leg) - easy to keep balance
• Set 2 - 40lbsx15 reps each leg - moderate- right side felt more balance- felt a bit tightness on left glute
• Set 3 - 40lbs x15 reps - more balance on left side (standing right leg)
• Set 4 - 40lbs x15 reps - same above

Backward Lunge @20lbs DB each arm

• Set 1- 40lbs x 12 reps @ each leg ( struggled last 3 reps)
• Set 2 - 40lbs x 10 reps @ each leg ( struggled last 3)
• Set 3 - 40 lbs x 10 reps - same above

Glutes & Hamstring & KB HIIT Workout

I had a fantastic CN last night. It was proven by my today's performance at the gym doing my workout. I felt like I could just crush the heavy weights but I had to hold back as I still need to work on my forms.

Warm Up:
Glutes Activation Drills (clamshells, donkey kick, fire hydrant, bodyweight glute bridge, one leg glute bridge)
3 minute light resistance spin bike

Glutes & Hamstrings Workout:
1 set 15-20 reps BB Glute Bridge (95 lbs.)
3 sets 12-15 reps BB Glute Bridge (105 lbs.)
1 set 15 reps BB Hip Thrust (65 lbs.)
1 set 15 reps BB Hip Thrust (75 lbs.)
3 sets 12 reps BB Hip Thrust (95 lbs.)
3 sets 10 reps BB Deadlift (75 lbs.)

KB HIIT Workout:
Part #1: 15 min AMRAP
10 One Arm KB Cleans (20 lbs then moved to 22.5 lbs)- each arm
10 One Arm Jerk (each arm)
15 KB High Pull (30 lbs. KB)

I completed 4 rounds

Part #2: 3 Rounds (40 sec active/20 sec rest)
BB Front Squat
KB Swing (44 lbs)

Part #3: Abs Circuit (20 sec active/10 sec rest 8 Rounds)
Regular crunch (feet off the ground)
Russian Twist (15 lbs KB)
Jack Knives
Dive Bomber Push Up

My own finisher:
3 sets 12-15 reps Butt Blaster (20 lbs.)- each leg

Glutes, Legs and HIIT Workout

Happy Saturday.

It's totally June gloom down here. The sun didn't come out until late afternoon.

I had a great Glutes & Legs workout today. I spent some time figuring out the weights for BB Glute bridge. Apparently 95lbs felt quite light. I could easily crank out 15 -20 reps with that.
I wonder if I could up the weight for BB glute bridge. I only dared enough to add another 5lbs on each side to make it 105lbs and did an extra set with it.

Warm up:

• 3 minute spin bike
• 20 reps donkey kick (each leg)
• 20 reps fire hydrant (each side)
• 15 reps one leg glute bridge (each leg)

Workout:

• 2 warm up sets of 20 reps BB glute bridge (65 lbs)
• 3 sets 12-15 reps BB glute bridge (95 lbs)
• 1 set 15 reps BB glute bridge (105 lbs)
• 3 sets 12 reps BB deadlift (75 lbs)
• 3 sets 10-12 reps BB front squat (no weights)
• 3 sets 12 reps double KB walking lunges (2x15 lbs)- each leg
• 3 sets 10-12 reps weighted donkey kick on glute flexor machine (each leg) - 20lbs

HIIT: 30 min spin bike (1-3 min rest, 30-40 sec high intensity pedaling with some resistance)

I am doing HIIT a bit differently now. Instead of having a total prescribed 2 min off/1 min on for the entire 30 minutes, I rather go by how I feel. If I feel I could push for an entire minute then I did it. If I could only managed to do full 30sec an all out then so be it. Resting time is based on when my heartrate starts to fall back to normal. From today's observation, my best bet to do my MAX effort was 30-40 sec. When I was fresh, I could do a total 1 minute.

Glutes and Legs Workout

For some reason, my mojo wasn't quite up there today judging by my dreadful feeling when I got to the squats and side lunges! Was hoping to hop on the spin bike for some HIIT but that didn't happen.

Warm up:

• 20 reps clamshells (each side)
• 20 reps donkey kicks (each side)
• 20 reps fire hydrant (each side)
• 2-3 min light resistance spin bike

Workout:

• 3 sets 15 reps 75 lbs BB Glute Bridge
• 3 sets 15 reps 75 lbs. BB deadlift
• 3 sets 15 reps 2x20lbs KB front squats
• 2 sets 12-15 reps 20lbs. KB side lunges (each leg)
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine (each side) - 20lbs weight
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine - 30 lbs weight

Glutes, Hamstrings and HIIT Workout at LA Fitness Gym

Warm up:

• 2 sets of 30-40 reps clamshells (each side) - at home
• 2 sets of 30-40 reps donkey kicks (each side) - at home
• 2 sets of 20 reps fire hydrant (each side) - at home
• 1 set of 20 reps weighted donkey kicks (each side) - with 5lbs. DB at the crease of the knee (each side)
• 50 reps bodyweight glute bridge
• 2 sets of 20-25 bodyweight hip thrusts (4 risers aerobic step)

Glutes & Hamstrings Workout:

• 3 sets 20-25 reps BB hip thrust (4 risers aerobic step)
• 3 sets 15-20 reps BB deadlift (75 lbs)

HIIT: 15 minute spin bike (1 minute easy pedaling / 30 sec high resistance pedaling)

Glutes & Legs Workout

Warm Up:

• 2-3 sets 30 reps clamshells
• 2-3 sets 30 reps donkey kick (each side)
• 2-3 sets 30 reps glute bridge

Glutes & Leg Workouts

• 3 sets of 10 reps bodyweight hip thrusts (with aerobic step with 3 risers)
• 3 sets of 10 reps one leg Glute bridge (each leg)
• 3 sets of 10 reps DB Sumo Deadlift (60-65 lbs DB)
• 3 sets of 10 reps Double DB Front Squats (2x20lbs DB)
• 3 sets of 10 reps Walking Lunges (2x20lbs DB) – 2 lunges = 1 rep

HIIT: 1 minute easy pace / 30 sec high resistance pedaling 10-12 Rounds on Spin Bike (15 mins).

Glutes & Legs Workout

Warm up:
2 sets 20 reps clamshells (each side)
2 sets 20 reps donkey kick (each side)
2 sets 30 reps bodyweight glute bridge

Workout:
3 sets 10 reps BB glute bridge (65 lbs)
3 sets 20 reps bodyweight one leg glute bridge (each side)
3 sets 10 reps BB deadlift (65 lbs)
3 sets 10 reps KB sumo deadlift (50 lbs)
3 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

I think I started to get a hang on correct form for deadlifting! Now I need to get those long socks so I could protect my shins being scrapped by the barbell handle!

Lower Body Workout at Gym

I've been practicing a lot on glute bridge and deadlifts. This morning this workout left me quite drenched that I even had to take off my long sleeves. Usually it was a bit chilly at the gym in early morning. Looks like spring is coming!

Lower Body Workout:

• 3 Sets 10 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 10 reps of BB deadlift (30 lbs) - Can't remember how many sets I did
• 3-4 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps Goblet Squats (10lbs plate)
• 15 reps Goblet Squats (20lbs plate)
• 15 reps Goblet Squats (25lbs plate)

I ran out of time to do split squats so I skipped it.

Did 3-4 Ab moves then jumped on the spin bike for 10 minute HIIT (gear 15 - 30 sec on/1 minute rest)

Glute & Hamstrings Workout

3 Rounds:

• 20x SB elevated shoulder hip thrusts
• 20x DB walking lunges (each leg)
• 20x elevated flutter kicks (each leg)

References:
Flutter kicks:
http://videos.bodybuilding.com/watch/45051/flutter-kicks

Elevated Hip Thrusts (I used sandbag)
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

Lower Body & Abs Workout

Workout reference: Myomytv

3x15 DB Squats (2x12lbs DB)
3x15 One Leg Bridge (R) - on balance ball
3x15 One Leg Bridge (L) - on balance ball
3x15 DB Reverse Lunge (R) - SB on right shoulder (22-25lbs)
3x15 DB Reverse Lunge (L) - SB on left shoulder (22-25lbs)
3x15 DB One leg Deadlift (R) - 22-25lbs SB
3x15 DB One Leg Deadlift (L) - 22-25lbs SB

Abs:
1 minute Russian twist (with 10-12lbs DB) - feet off ground-V Up position
2 minute plank hold

I was thinking to do some HIIT Cardio as finisher but for some reason I just felt lazy. So I'm thinking to do it later afternoon prior my Carb Nite feast to burn off extra glycogen as much as possible.

Update:
HIIT Skipping Cardio 2 minute off /1 minute on for 4 rounds - too much break so I did another HIIT competition burpee with jump tuck/overhead clapping with 1 minute off/ 30 sec on for 8 rounds.

Then I showered and started my Carb Nite feast!