DAY 18 - 40/30/30/Stretch-Pause, Part 3

WEIGHT = 172.0 LBS (I guess yesterday's weight was legit)

WORKOUT

The structure was much the same as DAY 15...chest, back, biceps, calves, traps, abs. The only difference was that, ideally, you'd use a slight variation of the same movement from the previous workout. For instance, I did chin ups instead of barbell rows for my back muscles. I had gotten pretty good at those earlier this year while doing Combat The Fat so it felt comfortable to choose those.

Most of the soreness I experienced yesterday (which wasn't too bad) was gone today. I planned out each exercise and preset the weights and equipment based on my experience from DAY 15. All that said, the workout went really well! I only had one glitch in choosing a stiff-arm pull down weight. Other than that, I went bang-bang-bang from exercise to exercise. The entire workout was just under an hour.

DIET

Nothing too noteworthy today...just more great food! (~:

Breakfast: Protein shake followed by oatmeal pancakes with coconut oil and honey.

Snack (2): Can of tuna mixed up with some extra virgin olive oil (EVOO) and spices on two pieces of Ezekiel bread. Can you say workout energy?!

Lunch: What a great week of lunches it's been! This meal was much like DAY 17's dinner...turkey meatloaf, grapes, and sweet potato with coconut oil and honey. For a little variation, I mashed up the sweet potato first then mixed it up with the honey and coconut oil in a small bowl. I hope I'm not tired of sweet potatoes when Thanksgiving rolls around!

Dinner: Post-workout protein shake with creatine. Left over stuffed zucchini with some tomato sauce, two home-grown Roma tomatoes and one home-grown green pepper. Having veggies right out of the garden makes you want to never buy another piece of produce from a chain grocery store ever again! For dessert...fruit. I had two fresh-picked peaches from our friends Joe & Leah's orchard, a plum, and an apple with Krema natural peanut butter.

Pre-bed snack: 1/2 cup of cottage cheese with blueberries and almonds (my fave!)