Wednesdays are typically my rest/free days. Depending on how I feel I typically nap/sleep all day immediately after work or get some lifting in (usually after a nap) :).
Today I napped for about 15 minutes (very different for me as I usually nap for 3 hours) and then went to the Y to work out. A coworker wanted to work out with me (he forgot a towel) so I decided to hit weights hard.
Pre-workout meal:
- Whole milk yogurt with frozen berries:
- http://www.stonyfield.com/products/stonyfield/whole-milk/32oz-smooth-and-creamy/plain
- Picked this up from the store after work
- Why? Trying out different yogurts, this one was a lot cheaper than the previous.
- Why? Whole milk because I don't believe in low fat anything.
- Why? Yogurt seems to digest easy and I didn't want to overload on carbs.
- Why? Berries, sugar, fiber and vitamins or whatever.
Workout:
- Bench:
- 225x5x4 (weight/reps/sets)
- Pullups:
- 1st set: 25 wide over-over grip
- 2nd set: 20 cliffhanger pullups (I guess that's what they're called)
- 3rd set: 25 narrow over-over grip
- 4th set: 20 wide over over grip
- Warm up with dead lifts, bent rows, front squat
- Cleans
- 135, I forget how many reps, one set...so sweaty
- Dumbbell:
- Good mornings: 150x10x1 (total weight, 75 each hand)
- Deads: 150x10x1 (total weight, 75 each hand)
That's it!
Post-work meal:
- 2 bananas
- That's it
- Why? Sugar.
- Dinner was a mess of rice, sausage, bell peppers, tomatoes, chicken stock, pork liver, mushrooms, garlic, fish sauce, sesame oil.
- Why? Dinner, trying to eat hearty stuff.
- Why? Pork liver is supposed to have a lot of vitamins and stuff.
- Why? Chicken stock (from chicken backs) should have calcium and joint recovery business.
- Why? Tastes pretty good, and easy.
That's it. Oh recovery results from yesterday:
- SO hungry.
- I ate a big breakfast, a salad at work, a bowl of chili at work, a fat sandwich at work.
- Legs are fairly sore but still functional in terms of being able to lift...so I would think it's a good recovery.
- Energy level: pretty good, I think the carb binge after the workout helped.
- Gastro: no problems.
Now I'm off. This is taking a lot more time than anticipated.
I always buy the same yogurt! It is 2 for $5 at henrys! Liezel suggests more leafy, green veggies, like spinach, kale, or broccoli. But maybe you do those in your non-workout meals.
ReplyDeleteI've read everywhere that... iceberg lettuce or non leafy greens are essentially useless...it's just fiber.
DeleteSo yes, I do eat leafy greens everyday to every other day (just like my teeth brushing).
The weird thing about kale and broccoli and to a certain extent spinach is they are..."tough" so some suggest you "soften" kale and broccoli to help with the digestion process and such. I think it makes sense. Baby spinach in my opinion is soft enough to just eat...but definitely go for fresh and colorful veggies or else you're just eating cardboard.
I just realized that you said you shop at Henry's! Good on you, sir! I like their stores.
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