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Originally Posted by midwife
Welcome to the thread, Depalma!
Thank you
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I admit, I'm looking forward to hearing about your days. You seem to be a weight-lifting Jedi, always full of sound and specific advice!
Well, I'm glad someone finds my babbling at least a little helpful.
Anyway, still on plan. Even got some remedial foam rolling in last night.
Food:
Meal 1: 2 eggs, 3oz Buffalo-style chicken sausage, 20 asparagus spears
Meals 2 and 3 (half of total recipe each meal): 6oz chicken breast, 3 bags of stir-fry veggies, with a chinese style sauce concoction (1/2 cup of fat free chicken broth, 1/2 cup soy sauce, a couple of drops of sweetz-free, and a dash of garlic powder, blended together in blender and thickened with xantham gum) which sort of tastes like (to me anyways) a nice, thick, terryaki sauce.
Meal 4: The usual: Turkey breast rolled up in low carb lavash bread with guacamole and romaine with some taco sauce. Still haven't gotten tired of this even though I eat it about 5 nights or more a week. I only tried guacamole for the first time a few months ago. Boy, I didn't know what I was missing. It is now my healthy fat of choice.
Exercise:
Warmup (1 set of 10 each except where noted)
Scapular wall slides
T-spine rotations on foam roller (4 rolls each segment)
supine bridges
swiss ball reverse hypers
burpees
Overhead squat with broomstick
Light KB sumo deadlift high pull
Ligh kettlebell swings
Light hang cleans
Kneeling hip flexor stretch (3x15 seconds per side)
Strength:
Bench Press
warmup sets of 5 reps at 40%, 50%, and 60% of 1RM then
1x5 @75%, 1x5@80%, 1xas many reps as possible (7)@85%
Circuit: 3 rounds rest only when needed
A:Pullups x 10 (went to band assist in 2nd round again, but got one more rep unassisted)
B: Ab wheel rollouts x 20, 15, 10
C: Dips x 10
Hope to get some stretching and perhaps some foam rolling in before bed.
REST DAY TOMORROW!