Workout and Meals for 4/28/09

It's already Tuesday. I had a great night's sleep last night and was up and ready to rock this morning.

Here was my workout:
5 minute bike warm up, followed by pop squats to warm up legs/glutes

Barbell squat 1x8, 4x6 - 45, 55, 65, 70, 70

Circuit
incline bench press - 1x8, 4x6 - 35, 45, 55, 60, 65
dumbell walking lunges - 8, 10, 12, 15, 15
standing db shoulder press - 10, 12, 12, 15, 15
burpee/push up combo - 5x8
seated cable row 1x8, 4x6 - 60, 70, 80, 80, 90

DL 1x8, 4x6 - 45, 55, 65, 70, 70
threw in 3 sets of farmer's walks in between holding 35lb db in each hand

Superset
Decline sit up 3x8 - 8, 10, 25
Plank - hold 30 seconds for 3 sets

5 minute bike after + stretching

Meals
After workout - syntrax nectar protein with a teaspoon glutamine, rice cake
1. green drink with kale, spinach, collards, ginger, parsley, celery, apple, lemon juice and a little bit of apple juice & macro greens powder and flax oil

2. chobani vanilla greek yogurt, and a serving of Mrs. Mays cranberry, blueberry nut crunch (pistachios, cashews, sesame seeds)

3. thrown together "fake" chili. 3/4 cup chickpeas, 1/4 cup rice, 3 tablespoons salsa, some fresh diced green pepper and 1/2 teaspoon chipotle chili powder (I like things spicy!)

4. cottage cheese snack pack, veggie fries, a pear

5. 3 oz salmon, 1/4 cup rice, steamed broccoli, small piece dark chocolate

and next meal coming up....

6. syntrax nectar protein with a teaspoon glutamine, nut and seed crunch


Plan for tomorrow. Running at a steady pace for 3 miles. Thrilling!