Couldn't be happier for the weekend to have arrived! I've got my exam on Tuesday, so this weekend I'll be doing some serious mental workouts to cram as much as possible. Feeling a little stressed, but chalking it up to worry about Tuesday and certain unpleasant people trying to bring me down. Just want to channel my avatar and give them the double finger salute!
Breakfast: 1/2 cup steel-cut oats, 2 Tbsp. granola, 1 Tbsp. flax seed,
1/2 cup blueberries cooked in mainly water w/splash of skim
milk. Activia yogurt, and waaaayy too much coffee!
Lunch: 6 oz. chicken breast topped with jalepeno, tomato, onion, fresh cilantro and 2 Tbsp. salsa over 1/2 cup brown rice. 1/2 cup low-fat cottage cheese.
Dinner: 6 oz. salmon filet with spinach salad. Probably will end up eating 1/2 a whole-wheat pita to get some carbs.
Misc.: 1 protein shake
2 pieces of awful, sinful chocolate
10 unsalted almonds
Workout this morning went really well, despite the lingering soreness of my hamstrings. Focused on quads. and did some serious stretching before I got too intense.
Warm-up: 7 mins. treadmill @ 3.8mph, 2% incline
30 ball squats with overhead 8 lb. medicine ball raise
Workout: Squats/3 sets of 10:
75 lbs./explosive
95 lbs./slow lower-static hold for 5 seconds at mid-point
115 lbs./consistent slow pace, ended up doing 14 reps.
Push-ups/Seated Rows-Alt. 3 sets of 10 each
First 2 sets of Push-ups on floor, 3rd set done with feet on
8"step. Seated Row weights-42lbs., 50lbs., 57 lbs.
Step-ups/Jackknife-Alt. sets
3 sets of Step-ups counting right&left as 1 set onto bench
with 12 lb. dumbbells.
3 sets of 10 Jackknives.
Rested for about 90 seconds, then finished up with 1 minute
of Jumping Jacks, 1 minute of alt. Knee Raises, and 30 Jump
Squats.
Thought about doing a quick hanging abs. set, but realized
my core was a bit tender from yesterday's beating, so nixed
that idea.
I slept great last night, and have wonderful energy today (although that could be due to my massive coffee intake this morning). Picked up a new protein powder with better overall stats., so I'll be excited to see how that affects my lifting and recovery.