Yeah, you know you're singing it! "One a penny, two a penny..." (~:
Fans, I have never felt such deep, consistent muscle soreness like I have today after yesterdays leg workout!
Seriously, it was so intense, the seat warmers in the car got their first use in like 6 months! Now you know where the title for this post came from. (~:
The culprit, you ask? Lunges! Damn them!
Today was nuts at work as it was the day before project bids are due to the Ohio Department of Transportation (ODOT) for the work my construction company does. I did not return to the homestead until after 8:30 P.M.!
WORKOUT - BACK (JACK)
All 3 supersets of the Day 4, Week 2 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 did better at pre-setting the weights but need to watch my rest periods closer. Too much wasted time!
Weights used were more in line with what I needed this week.
Legs and booty were sore, sore, sore! Seat warmers were employed again! :~)
DIET - HIGH PROTEIN
Breakfast (post-workout) kicked off with a little creation I'll call apple-cinnamon oatgurt. Into the oatgurt base went a chopped up apple, tons of cinnamon (duh), almond butter and a little bit of agave syrup. It was eye brow raising good! In addition, I had one egg and two egg whites scrambled up with more of that homemade salsa goodness, green and red peppers, and my homemade Italian sausage. Phew! What a meal!
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 brought back a good friend, wasabi salmon. Wass-dat-be, you ask? Salmon mixed up with some yogurt, wasabi powder, ginger, and chopped celery and peppers. Another great summer lunch. The salmon got rolled up in some collard leaves with some extra green and red pepper strips for some added crunch and flavor.
My afternoon snack was a 1/2 cup of cottage cheese with some white chia seeds mixed in.
Dinner, like lunch, came in front of the computer. Let's replay lunch from yesterday, shall we? I had a grass-fed beef burger wrapped in collard green leaves along with a blended zucchini salad. The recipe is here and has quickly become a favorite. Very refreshing during the hot summer months!
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Tuesday, August 11, 2009
Tuesday, August 4, 2009
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!
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!
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
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!
Sunday, August 2, 2009
Optimum Anabolics - Day 2/Rubber Arms
Here it is, Sunday. Meh. This particular Sunday was mentally tough since the post-vacation work week lies ahead. A good part of the day was spent in preparation for the new week to come...meal planning, grocery shopping, laundry, paying bills, etc. Exciting stuff! (~:
WORKOUT - ARMS/ABS
The Day 2 workout included 2 supersets of arms followed by a superset of ab work.
Superset 1: DB Concentration Curl, Twisting DB Kickbacks
Superset 2: Close Grip Chin Up (assisted), Dips (tricep version)
Superset 3: Bent Leg Crunch (with towel roll under back), Ball Roll Outs
Total Time => 41:26
Comments:
Shoulders sore but not killing me today.
My arms were popping after that workout!
Doing crunches with the towel and correct form totally burnt my abs. I could only get 6 reps on the last set.
DIET - HIGH PROTEIN
Vacation mode continues so my diet was not stellar again today. I know it'll be all good in the next few days so not to worry!
I did get things started right again today with another Green Monster. I love these drinks but man, they make me and "the little boys room" good friends! TMI? Sorry 'bout that... (:
It felt like a beer kinda night so dinner started off with a Magic Hat Brewery Pale Ale. Hit the spot! While sipping on the brewski, I prepped and cooked our dinner which consisted of sliced sweet potatoes and onions drizzled with olive oil and baked. That was topped with fresh asparagus and wild caught mahi-mahi. Rosemary, garlic, mustard, and lemon juice served as a dressing for the fish. The whole thing went back into the oven and baked up in about 15 minutes. Seriously, this dish is now one of our favorites!
Then it was ice cream time! I loaded up a bowl and topped it with many layers of nuts and almond butter. Outstanding! It was so good last night, I had to do it again! :-)
WORKOUT - ARMS/ABS
The Day 2 workout included 2 supersets of arms followed by a superset of ab work.
Superset 1: DB Concentration Curl, Twisting DB Kickbacks
Superset 2: Close Grip Chin Up (assisted), Dips (tricep version)
Superset 3: Bent Leg Crunch (with towel roll under back), Ball Roll Outs
Total Time => 41:26
Comments:
Shoulders sore but not killing me today.
My arms were popping after that workout!
Doing crunches with the towel and correct form totally burnt my abs. I could only get 6 reps on the last set.
DIET - HIGH PROTEIN
Vacation mode continues so my diet was not stellar again today. I know it'll be all good in the next few days so not to worry!
I did get things started right again today with another Green Monster. I love these drinks but man, they make me and "the little boys room" good friends! TMI? Sorry 'bout that... (:
- 1 C Almond Milk
- 1 banana frozen
- 1/2 C blueberries
- 4 tsp white chia seeds
- Couple handfuls of fresh organic spinach (the green in the monster!)
It felt like a beer kinda night so dinner started off with a Magic Hat Brewery Pale Ale. Hit the spot! While sipping on the brewski, I prepped and cooked our dinner which consisted of sliced sweet potatoes and onions drizzled with olive oil and baked. That was topped with fresh asparagus and wild caught mahi-mahi. Rosemary, garlic, mustard, and lemon juice served as a dressing for the fish. The whole thing went back into the oven and baked up in about 15 minutes. Seriously, this dish is now one of our favorites!
Then it was ice cream time! I loaded up a bowl and topped it with many layers of nuts and almond butter. Outstanding! It was so good last night, I had to do it again! :-)
Saturday, August 1, 2009
Optimum Anabolics - Day 1/Back At It
Hello there again, fans! My blogging hiatus has ended! Additionally, the Wife and I are back from a 5-day bed & breakfast vacation up at Lake Erie.
You know what that means? Time to get back after it! Ok, perhaps we'll just ease into it...
Over the course of the next 24 weeks (maybe more??), I'll be reviewing and tracking my progress as I follow Jeff Anderson's (aka The Muscle Nerd) build and burn workout routine known as Optimum Anabolics. The added bonus should be that I am focused and accountable as I go along. I'm going to need that since The Muscle Nerd's first program provides some interesting challenges.
The week or so before our vacation, I took the time to read through the manual and found it to be quite thorough. Jeff really gets into detail on everything from hormones, to exercise frequency and rest periods, to diet and supplementation. I won't be giving away any of the secrets but hopefully you'll get the feel for how this program keeps you on your toes both at the gym (home gym for me!) and in the kitchen. While we were on vacation, I spent some time putting together my personalized diet and exercise regimens that I would be following for the next few weeks. Optimum Anabolics takes you step by step through this process. Very, very simple! The rest, the implementation, is up to you!
WORKOUT - SHOULDERS
Superset 1: DB Front Lateral Raises, Standing Arnold Presses
Superset 2: DB Rear Raises, Side DB Raises
Superset 3: Dip Bar Shrugs (awesome!), Twisting DB Presses
Total Time => 41:00
Comments: My shoulders have never been worked over like that!
DIET - HIGH PROTEIN
Admittedly, I'm still in vacation mode in this category. I have my meal plan all set for the week so I'll be tapering back on the "vacation food" as I go along (hopefully). For me, this is butter with pancakes (yes you read that right!), pizza, ice cream, and alcohol...not necessarily in that order.
I did get things started right today with what's known in the blog world as a Green Monster. Cram all the ingredients you see below into a blender, crank it up, pour it out, and enjoy!
Dinner started off with a Bombay Sapphire martini paired with Spanish olives. :~) After that, I settled in to some chicken salad with veggies, tortilla chips with homemade salsa, and an apple. Then came the ice cream! I loaded up a bowl and topped it with many layers of nuts and almond butter. Outstanding! Thankfully, there was no whipped cream in the house or it would've been toast! :-)
On a positive note, I definitely got my protein in for the day.
You know what that means? Time to get back after it! Ok, perhaps we'll just ease into it...
Over the course of the next 24 weeks (maybe more??), I'll be reviewing and tracking my progress as I follow Jeff Anderson's (aka The Muscle Nerd) build and burn workout routine known as Optimum Anabolics. The added bonus should be that I am focused and accountable as I go along. I'm going to need that since The Muscle Nerd's first program provides some interesting challenges.
The week or so before our vacation, I took the time to read through the manual and found it to be quite thorough. Jeff really gets into detail on everything from hormones, to exercise frequency and rest periods, to diet and supplementation. I won't be giving away any of the secrets but hopefully you'll get the feel for how this program keeps you on your toes both at the gym (home gym for me!) and in the kitchen. While we were on vacation, I spent some time putting together my personalized diet and exercise regimens that I would be following for the next few weeks. Optimum Anabolics takes you step by step through this process. Very, very simple! The rest, the implementation, is up to you!
WORKOUT - SHOULDERS
Superset 1: DB Front Lateral Raises, Standing Arnold Presses
Superset 2: DB Rear Raises, Side DB Raises
Superset 3: Dip Bar Shrugs (awesome!), Twisting DB Presses
Total Time => 41:00
Comments: My shoulders have never been worked over like that!
DIET - HIGH PROTEIN
Admittedly, I'm still in vacation mode in this category. I have my meal plan all set for the week so I'll be tapering back on the "vacation food" as I go along (hopefully). For me, this is butter with pancakes (yes you read that right!), pizza, ice cream, and alcohol...not necessarily in that order.
I did get things started right today with what's known in the blog world as a Green Monster. Cram all the ingredients you see below into a blender, crank it up, pour it out, and enjoy!
- 1 C Almond Milk
- 1 banana (frozen...there is no other way!)
- 1/2 C blueberries
- 4 tsp chia seeds (ground flax seed is also outstanding)
- Couple handfuls of fresh organic spinach (the green in the monster!)
Dinner started off with a Bombay Sapphire martini paired with Spanish olives. :~) After that, I settled in to some chicken salad with veggies, tortilla chips with homemade salsa, and an apple. Then came the ice cream! I loaded up a bowl and topped it with many layers of nuts and almond butter. Outstanding! Thankfully, there was no whipped cream in the house or it would've been toast! :-)
On a positive note, I definitely got my protein in for the day.
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