Optimum Anabolics - Day 4/Take Me Out To The Ballgame

To help ease the pain of a Monday after vacation, one of the companies that supplies stone to the construction company I work for took us to a "business man's special" today. An afternoon at the ballyard. Fantastic!

Muscle building foods? Uh, no, not so much. I had a couple beers, too, but, hey, it was a ball game and someone else was buying!

WORKOUT - BACK (JACK)

All 3 supersets of the Day 4 workout were focused on the back. Very cool, man!

Superset 1: Hanging Row, Pull Ups (Assisted)
Superset 2: Twisting DB Row, Wide Arm Lat Pull Down
Superset 3: Wide Arm Cable Row, Close Grip Lat Pull Down

Total Time => 41:17

Comments:

I need to make sure I pre-set exercises better for this workout. Too much wasted time!

Weights used will be bumped up next time

Legs and booty were sore but not as bad as expected.

Still feeling those abs!

DIET - HIGH PROTEIN

I switched things up a little for breakfast today. I cranked out some scrambled eggs with salsa and had some butter with sour oat bread on the side. :~)

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, we hit up the concession stand before it was time to "Play Ball!". I had a Leinenkugel Summer Shandy brewski and a chicken tenders basket with fries. Of course I had to have some BBQ sauce for dipping the tenders and ketchup for the fries. The horror! Not a lot of good options at the ballpark...at least not yet.

Mid-afternoon snack was a few handfuls of peanuts in the shell around the 6th or 7th inning of the game.

For dinner it was Green Monster time and boy did I need it!

• 1/2 banana frozen
  
• 1/2 C strawberries frozen
  
• 1 tsp Carlsons lemon flavored fish oil
  
• Couple handfuls of fresh organic spinach
• 1 C water
• 1 scoop plain whey protein isolate powder
  

Tonight's was super cold which felt good after being in the sun earlier at the stadium.

No snack tonight...just my supplements of L-arginine and branch chain aminos (BCAA's). A good place to get quality supplements is here.

See you tomorrow for the last weight day of the week!