Today was an interesting day for me. To start off, this week, Week 4, it's back to just 3 sets of each exercise (down from 5 sets last week). Each set stops 2-3 reps from failure. For a guy that's used to pushing things to the max, racking the weight before pushing out one last rep was hard to do!
We also had a scheduled 5K race this morning at 8:10 A.M. My original plan was to workout before the race and use the run as my post-workout cardio. It was tough to get out of bed this morning, though, after such a long day yesterday and a few drinks (whoops!) with dinner. I did manage to get a good workout in (see below) however, to add to my discomfort, my calves and feet still needed some rest time.
Typically on race day, I'm up near the front of the pack at the starting line all fired up and ready to go with my music thumping. Once the race starts, I bolt out to avoid the pack, settle in, and try to beat as a minimum, my previous time. In other words, pushing things to my max. Not so much today. I set my ego aside and walked. It was tough to see some of the familiar faces running by and not be able to be right there with them grinding out the last stretch of the race.
Why did I even bother going you ask? As it turns out, first, it was a fine day for a walk. Second, my ego needs to know it's ok to "take a knee". Third, I got to spend the beautiful morning walking with my wife and sister-in law on a gorgeous trail through the woods. Not a bad way to spend a morning, right?
WORKOUT - ARMS/ABS
The Day 23 workout was a repeat of Day 2 and included 2 supersets of arms followed by a superset of ab work.
Superset 1: DB Preacher Curls, Overhead Cable Extensions
Superset 2: Twisting DB Curl (arms braced against wall), Close Grip Push Ups
Superset 3: Side Planks (30 second hold per side with 15 LB weight raised), Ball Roll Outs
Total Time => 41:10
Comments:
Not much in the way of soreness at all today.
New exercises meant some experimenting with weights again.
Side planks reminded me of doing Yoga. I've been missing it! Love those static holds!
Once out of the gym, I put on a sweatshirt and we headed out to the 5K race. This was my post-workout cardio today. We finished walking in just around 50:00.
DIET - HIGH PROTEIN
Breakfast came today after returning from the 5K race. I had a bowl full of oatgurt, peaches (yes, two), and almond butter sprinkled (ok, loaded) with cinnamon. Out came the blender at that point for a protein smoothie of almond milk, chilled coffee, whey protein isolate powder (plain), a heaping TBS of unsweetened cocoa powder, a frozen banana, and a few peanuts for some crunch. This cleared out any remaining cob webs from the previous night's indiscretions. ;~)
We had some cleanup and prep work to do at one of our rentals so we spent the afternoon getting ready for a tenant to move in next week. I readjusted my meal schedule and just had a snack of 1/2 cup yogurt, 4 tsp ground flax seed, and 1/3 scoop of whey protein isolate powder around 3:30. While snacking, I mixed up the marinade for the chicken we were having for dinner.
Dinner was grilled ginger-herbed chicken from our favorite cook book. Before chowing on the bird, I cut up some tomato and cucumber and had that with some sea salt and Italian spices. Along side the chicken, we roasted up a bunch of fresh green beans with some EVOO and salt. Green bean fries! Awesome!
My pre-bed snack was an exciting 1/2 scoop of whey protein isolate powder mixed with a little water.
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