I have consumed over 100g of sugar today. i'm scared it will really throw off my workout progress. i don't usually eat this bad?

Let it go.: It's OK to give yourself some allowances during an otherwise stringent diet and exercise routine. Trying for 100% compliance will just lead to burnout and overall failure. Accept it for what it was, move on, and don't let it happen too often, I always say, you don't have to be the only person at the birthday party not having a piece of cake.