Wednesday, August 12, 2009

Optimum Anabolics - Day 12/Storm Before the Calm

The morning started off as usual at home then things got crazy right out of the gate at the office. Today was bid day which means papers flying, phones ringing, calculating, and re-calculating. Once the dust settled, we picked up about $6.5 million dollars worth of work! Good day!

WORKOUT - CHEST/ABS

2 supersets of the Day 5 workout were chest related, followed by a superset of abs work

Superset 1: Incline DB Flye, Incline Push Ups (used 2 chairs and ladder)
Superset 2: DB Pullovers, Dips - Chest version (I had to do some assisted reps here...phew!)
Superset 3: Mountain Climbers w/ ankle weights, Hanging knee raises

Total Time => 39:33

Comments:

Legs and booty were still feeling the pain! More therapeutic seat warmers required! :)

This week was definitely more challenging than Week 1 with the added set per exercise.

I felt like I did a good job of keeping strict form, even on the last set when my muscles were pretty well exhausted.

My weight choices were very good this week.

As I said last week, pre-setting the weights for each exercise was critical to not exceeding rest periods. Paying attention at the start definitely kept the workout flowing. This will be extremely important next week when the rest periods drop dramatically.

DIET - HIGH PROTEIN

Breakfast (post-workout) kicked off with about 1 cup of oatgurt. Into the oatgurt base went a peeled and chopped mango and a big spoonful of TJ's raw almond butter. Outstanding combination! The mango was very sweet and juicy, too. To finish things off, I blended up a toffee protein smoothie of almond milk, some chilled coffee, a frozen banana, espresso flavored whey protein isolate, and some peanuts. I think I might've shed a tear when I got to the bottom of the glass. Yeah, it was that good!

Mid-morning snack was a 1/2 cup of yogurt, 1 T of ground flax seeds, and 1/3 scoop plain whey protein isolate powder.

For lunch, I thought I might go out and get something but instead I went with the wasabi salmon left over from yesterday. The salmon got rolled up in some collard leaves with some extra green and red pepper strips for some added crunch and flavor.

Mid-afternoon snack was 2 hard boiled egg whites and one yolk along with a handful of raw nut mix (cashews, almonds, walnuts).

For dinner we finished off the shrimp from Sunday and made another batch of almond shrimp lettuce wraps. Such a light but satisfying dinner!

As a snack before bed it's going to be a 1/2 cup of lowfat cottage cheese...just enough to keep the muscles fed overnight and fuel an interval cardio workout in the morning!

See you then!

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