I'm not sure if it was my massage or the intense workouts this week, but I slept like a rock last night. This resulted in a really productive Day 5 workout. Thankfully, again, my legs were not really needed today as they are still sore from Day 17.
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! :) Also, that vibrating massage unit got a workout, too!
This week of Progressive Loading was the most challenging thus far with an added "pump" set per exercise and very short rest periods.
I felt like I did a good job of keeping strict form, even on the last set when my muscles were pretty well exhausted and I was often winded to boot.
My weight choices were a little off from time to time this week due to the short recovery times. The bodyweight exercise were particularly difficult to navigate when it came time for the extra set. As an example, I ended up doing push ups today from a kneeling position because my arms and chest were exhausted!
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. 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, cocoa powder and some peanuts. Once again, I out did myself! The added cocoa powder took an already fantastic smoothie to the next level of incredible!
Mid-morning snack was a 1/2 cup of yogurt, 1 T of ground white chia seeds, and 1/3 scoop plain whey protein isolate powder.
Lunch was a grass-fed beef burger wrapped in romain leaves along with some fresh salsa that was made Sunday from lots of fresh veggies. On the side, I had yet another blended zucchini salad. Not sure if I'm going to get tired of these! The recipe is here.
Mid-afternoon snack was 2 hard boiled egg whites and one yolk along with a handful of raw nut mix (cashews, almonds, walnuts, and Brazil nuts).
For dinner Christina whipped up quite the feast! The main dish consisted of sauteed shrimp that had been marinading in EVOO, crushed red pepper, garlic, parsley and some other herbs with a splash of lemon juice. On the side, she had sauteed some red onion in EVOO, salt, garlic, and pepper. Into this mix went some green beans fresh from yesterdays farmers market. Fantastic and an absolute make again meal!
As a snack before bed it's going to be a 1/2 scoop of protein powder mixed with a little water. Just a little fuel for the interval cardio workout in the morning!
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