At times it seems that our weekends are busier than our weekdays. This is something I suppose we should work on. Today was no exception.
I slept in (this is a relative term) a bit this morning and then headed right to the home gym for Day 1 of the Week 4 workouts. From the home gym, we immediately headed to one of our favorite places, First Watch, for some breakfast. What a breakfast it was (see below)!
We sipped a few cups of coffee and then headed to the farmer's market to see what produce we could get that would not have to come from the grocery. We did pretty well picking up several colors of peppers, some green onions, and an eggplant. A few of those items went into dinner later.
From the market, we ran a few other errands and shopped the grocery for the balance of our weekly meals. I swear, planning is what keeps me somewhat sane during the week. Not stressing over "what are we going to have tonight?" helps me tremendously. I believe it's also great for keeping your nutrient and portion sizes under control. All around, it's a good practice to get into.
Once we got back from the morning errand loop, I started prepping for dinner by mixing up the meatball recipe we have from Christina's grandmother. Into the fridge that went to allow the spices and herbs to blend for a few hours and then off I went to mow the grass and weed eat.
I got back inside from mowing and needed a break before resuming dinner preparations. It was a perfect time to do some therapy on my calves and feet. Ice, ice, baby! This was followed by the heating pad and the vibrating hand-held massager. I finished up my break with some email reading and then headed up for a shower.
Dinner prep continued around 5:00 and then something weird happened...a martini showed up in my hand! Huh! Boy did that hit the spot! The familia showed up around 6:30 for dinner, dessert, belated birthday wishes for my sister, and some chatting.
Everybody left around 10:30 so Christina and I slammed the kitchen cleanup in about 45 minutes before passing out. It was a long day, kids!
WORKOUT - SHOULDERS
Superset 1: Lying Cable Pullover, Twisting DB Military
Superset 2: Dip Bar Shrugs, Side DB Lateral Raises
Superset 3: DB Shrugs, Barbell Military
Total Time => 38:57
Comments:
You may have noticed these were different exercises this week. Week 4 starts a 3 week break of sorts from the beating the first three weeks puts on you. It's a welcome break, believe me!
I had to experiment some with weight ranges on the new exercises. Next week should be better.
No "extra credit" cardio this week since the calves and feet are still in healing mode.
DIET - HIGH PROTEIN
Post-workout breakfast this morning was at First Watch. This was good for my tummy! I had the Acapulco Express omelette (eggs, chorizo sausage, avocado, green chillies, onion, cheese and sour cream with salsa on the side) but skipped the side of potatoes and toast. No, no, that wasn't all I had...it was pancake time! Two banana crunch cakes the size of a car tire went down the hatch.
At this point, I'll mention that I am a total freak and brought my own organic butter from home. I try not to wear the waitress out since I put more butter on my pancakes than most restaurants have available at any given time. :-) Delicious!
Since breakfast was rather large (putting it modestly), lunch was just a smoothie of chilled coffee, whey protein isolate powder, 1/2 cup or so of homemade plain yogurt, stevia, cinnamon, and nutmeg. To thicken things up a bit, I tried a trick first brought to my attention by a good blogger friend of mine, Heather. If you like your smoothies so thick that the blender starts smoking trying to mix it, then add some xanthum gum...just about a 1/4 teaspoon is all you need. No way you could've got this smootie through a straw!
Dinner was a belated celebration of my sister's 29th (no, seriously) birthday. She had requested spaghetti, meatballs, and garlic bread. Christina and I put on a spread of just that and also added a salad of mixed greens with toppings that included carrot, scallions, black olives, cukes, and peppers from the farmer's market. To go on top of the spaghetti (along with sauce from TJ's), I sauteed up some garlic, onion, peppers, and mushrooms. In my not so humble opinion, this took a ho-hum spaghetti dinner to a new level! YUM!
To keep things gluten and dairy free for my lovely wife, we substituted quinoa flour in the meatballs and left out the cheese and made up some brown rice pasta. Very good! If you've never tried this stuff, it's worth picking up next time your looking for cure a noodle fix. Dessert was this ice cream. I thought it was just "eh", but it did the trick for Christina.
My sister's birthday cake was a mom-made fruit tart that involved oat cookies, nectarines, red raspberries, and plenty of REAL whipped cream. None of that imposter chemical stuff in this house! This was an excellent, excellent dessert! Great job mom!
No snack needed tonight!
It was time for bed since the morning was coming early to get to a 5k race.
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