Optimum Anabolics - Day 3/Walking Is Going To Be An Issue

This Monday meant it was back to work after a week-long vacation. The 4:30 a.m. alarm came too quickly this morning mostly because I did not sleep well. Not good since a formidable leg workout was in store 1st thing. Yeah, my weekday workouts typically begin with a warm up around 4:45 a.m.

Here we go!

WORKOUT - LEGS, LEGS, FOLLOWED BY LEGS

All 3 supersets of the Day 3 workout were leg related. Killer!

Superset 1: Forward DB Lunge , Backward DB Lunge
Superset 2: Standing Calf Negatives, Barbell Squats (AFTER lunges? Yep!)
Superset 3: Donkey Calf Raises, Dead Lifts (AFTER squats?? Yep!)

Total Time => 40:29

Comments:

Shoulders still sore today from Sunday. Good workout!

Arms were not sore at all really. Need to work on that.

Abs were sore, sore, sore. Those crunches kick butt, I tell ya!

DIET - HIGH PROTEIN

Diet vacation took a vacation today. :~) I felt tremendously better, too.

Breakfast should remind you of lunch the past two days...a post-workout feast of kiszka (a Polish sausage), tomatoes, sour oat bread, some fruit. No pancakes today, though. :~(

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.

Lunch was chicken salad wrapped in romaine lettuce leaves along with some cut up green and red peppers, cukes, and carrots. Wow, that's a good lunch, huh?!?

Mid-afternoon snack was 2 hard boiled egg whites and one yolk along with a handful of Trader Joes raw nut mix (cashews, almonds, walnuts, raisins).

For dinner it was Green Monster time. I messed with the recipe tonight a little, tho...

• 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
  

Notice I cut down on some of the carbs but the Monster still came out nice and thick. Just like I like it on a warm summer day!

As a snack before bed I had 1/2 a scoop of plain whey protein isolate powder in some water...just enough to keep the muscles fed overnight. Will that help with any soreness? I hope so but we'll see!