Tuesday, October 20, 2009

Optimum Anabolics - Day 81/Tuesday

Just a quick workout and diet summary today.

**YAWN**

WORKOUT - BACK

All 3 supersets of the Week 12, Day 4 workout were focused on the back.

Superset 1: Twisting DB Rows, Pull Ups (Assisted)
Superset 2:
Wide Arm Cable Row, Close Grip Lat Pull Down
Superset 3: Close Grip Cable Row, Wide Arm Lat Pull Downs

Total Time => 38:02

Comments:

Focused on my form again today.

Struggled with pull ups even more than usual. Not sure what was up with that.

I felt very strong during the remainder of the workout.

My grip muscles got a bit of a break but still plenty of pulling during this workout.

DIET - HIGH PROTEIN (PLUS 1)

Post workout breakfast was a homemade grass fed beef Italian sausage patty with 1 oz. of grass fed, organic mozzarella cheese topped with 2 TBS of organic pasta sauce. To carb up, I had some leftover Easy Overnight Oatmeal and mixed in some sweet potato pie and maple syrup. Delicious!

Mid-morning I reached for a 1/2C of plain yogurt with 4 tsp milled flax seed and 1/3 scoop of protein powder mixed in.

For lunch, wasabi salmon from
Ultra-Metabolism by Dr. Mark Hyman was back on the menu. I stuffed what I could into a green/red pepper from the farmer's market and then stuffed the rest in my face with a spoon. :-)

Mid-afternoon, I snacked on the last homemade protein bar from the previous weeks batch.


The fall weather was gorgeous here today (Indian summer??) so we fired up the grill and covered it with chicken breast tenders from Trader Joe's. While the chicken was grilling, I heated up a plateful of roasted spaghetti squash and cut up an ounce of grass fed mozzarella cheese. Once the chicken was done, it was plated up and covered with TJ's new Putanesca tomato sauce and
"parm".

For overnight muscle-building, I drank 30g of whey protein isolate powder mixed up in water.

2 comments:

  1. If it makes you feel any better, I always struggle with pull-ups. Cannot even do one!

    It's beautiful in Nashville too - finally feels like fall rather than a constant monsoon.

    I had protein ice-cream tonight - will my muscles grow overnight? ;)

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