Workout and Meals 5/12/09

Meals
a.m. - workout
1. immediately following - syntrax nectar w/1 tsp glutamine, brown rice cake
after shower - Green drink - organic kale, collards, spinach, parsley, celery, ginger, apple, lemon juice and apple juice w 1 tablespoon flax, green tea

2. vanilla greek yogurt, serving of almonds

3. 3 oz chicken marsala (leftover from Mother's Day), about 1/4 cup scallop potatoes, and alot of salad with balsamic vinagrette, green tea

4. snack pack cottage cheese, veggie fries

5. 3 oz chicken breast, about 1/4 cup scallop potatoes, asparagus, strawberries, green tea

6. syntrax nectar w/1 tsp glutamine, nut and seed crunch


Workout
5 mins bike

Straight set
deadlift - 1x8, 4x5 - 45, 65, 70, 75, 80 (and a PR for me!)

Giant set
seated cable row - 1x8, 4x6 - 70, 80, 90, 100, 110
flat bench db press - 1x8, 4x6 - 10, 15, 20, 20, 20
barbell split squat - 1x8, 4x6 - 35, 45, 50, 55, 55
push up - 5x12

Straight set
front squat push press - 1x8, 4x6 - 35, 40, 45, 50, 50

Superset
45 degree planks hold for 45 seconds - 3 sets
flat bench reverse crunches 3x8

Sprint intervals outside for 12 minutes! Holy hell that was tough. The high school kids were waiting for their bus while I was haulin ass down the street :).

Gonna run my 3.5 miles tomorrow!