Amazingly, the answer was "yes"! Timing is everything and the fact that this week's workouts are lighter than previous ones helped tremendously. Based on today's performance, I am hoping to be able to test out doing some cardio (at a slower pace than usual) on Thursday to keep the lungs in shape.
WORKOUT - LEGS
All 3 supersets of the Day 3, Week 4 workout were leg related. This wasn't too bad today since the number of sets and reps are scaled back during this week. I still managed to work up a good sweat, though!
Superset 1: Leg Extensions, Leg Curls
Superset 2: Donkey Calf Raises, Dead Lifts
Superset 3: Seated Calf Negatives, Barbell Squats
Total Time => 46:15
Comments:
Did not plan ahead very well today. Took too much time between sets adjusting weights, moving equipment, etc. Workout would've been shorter otherwise.
Side planks did their job yesterday! I noticed the core muscles at elbow height are somewhat sore today.
Abs were feeling that "pump" set today for sure. They didn't appreciate having to provide support for my back while doing squats. My core is really solid right now.
Should not need the seat warmers tomorrow! :~)
DIET - HIGH PROTEIN
Breakfast started off with a one egg, two egg white omelette with peppers and onions for mix-ins. I topped that off with about 1/4 cup of tomato sauce from Saturday's dinner and about 1 oz of raw milk cheddar cheese. On the side, I had a homemade Italian sausage patty with a few spoonfuls of sauce (because it was so good!). Carbs were a piece of raw corn bread, a big handful of white grapes, and an oaty cake (with butter, of course).
Mid-morning snack was my usual 1/2 cup of yogurt with 1/3 scoop of whey protein isolate powder and 4 tsp of white chia seeds (change of pace from my typical ground flax seed. Mr. Excitement, I tell ya!).
Lunch was wasabi salmon from this book and a salad of raw broccoli slaw, with tomato, peppers, celery, and scallions. As a dressing for the salad, I made the ginger, sesame oil dressing from our favorite book. Here's the wasabi salmon before assembly:
Salad ingredients:
And the dressing:
And finally all together...
Ah lunch at the desk cafeteria...how interesting, right?
Mid-afternoon snack was 2 hard boiled egg whites and one yolk with the typical raw nut combination of almonds, cashews, walnuts, and Brazil nuts. In case I haven't mentioned why the Brazil nut consumption has increased, allow me to tell you. I found out recently through this fabulous resource that Brazil nuts contain a fair amount of selenium. Why is that important? If you have the old fashioned cavity fillings in your mouth, you likely have a mouth full of mercury. I fit the bill on this one. Thankfully I don't have a whole bunch but one is more than I'd like to have. Eventually I'll have these removed and replaced with something more benign. Until then, rather than potentially have the mercury wreak havoc on my system, I'm going to try and ingest a proper amount of selenium which helps, in a sense, neutralize the effects of mercury. It's not the ideal fix, but it's the best practice for now.
Dinner was Apple-Soy Salmon and Pan-Roasted Green Beans (and mixed veggies) from our favorite cookbook. The recipes in this book are so incredibly good! They're also fairly simple and not too terribly time consuming either. Check this book out immediately if you're looking for healthy dishes that you and/or your family will love! The copy we're using right now is from our library so there's no excuse!
This photo doesn't do the flavor justice... :~)
Pre-bed snack was a 1/2 scoop of whey protein isolate powder mixed with a few ounces of water.
Time for a nap!
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