DAY 19 - 40/30/30/Stretch-Pause, Part 4

WEIGHT = 170.0 LBS (I guess I burned through that big bowl of oatmeal at breakfast!)

WORKOUT

Hardly any soreness to speak of...must have worked it all out last evening! My upper body muscles are feeling tight and big. The wife gave the bicep a glance and a "wow!" this morning while I was brushing my teeth. I guess it's not just my imagination!

Up on the board today was triceps, shoulders, thighs, hamstrings (work those chicken legs!!), and traps. Once again, I preset all the weights and had a great workout! Setting things up before hand really allows me to focus on each set and keeps my rest periods on schedule.

For tri's I did weighted dips by putting a 45 LB and 10 LB plate on my lap while stretching out between chairs and then followed that up with dumb bell extensions. Shoulders were done with barbell presses alternating front and back bottom positions. I really busted my butt on legs tonight doing split squats and sissy squats for my thighs and leg curls and stiff-legged dead lifts for my hammies. I did shrugs to hit the traps and then did some brief ab work to round out the week.

I'm looking forward to some good measurements come Monday! For now...it's time for a rest! Just in time for a holiday weekend!

DIET

The wife and I hosted my aunt and uncle from Kansas City last night on their way back from dropping their daughter off at Denison University. We hit First Watch for breakfast this morning before I headed in to the office.

Breakfast: Protein shake right out of bed. Three-egg veggie omelet, half an English muffin, bowl of oatmeal with some banana (probably about half) and butter. Coffee, coffee, and....coffee. To go? Coffee.

Snack: 1 can of tuna with EVOO and spices on 2 pieces of Ezekiel bread. With the late breakfast this morning, I only had one snack during the afternoon (workout fuel!!).

Lunch: I really wanted something from "the Polish guy" at North Market Poultry & Game but, as anticipated, the place was a zoo on Friday at lunch. Oh well. I headed up High Street and found that campus was surprisingly accessible despite there being a home Buckeye football game tomorrow. Classes don't start for another couple of weeks so I was able to get a meter with no problem. Since I missed having fruit at breakfast, I stopped in IntaJuice for an acai power smoothie. It was delicious! For some healthy fat, I had a handful of mixed nuts and called it good!

Dinner: Post workout protein shake with glutamine then we were off to Mykonos Taverna & Bakery that recently opened at Stoneridge in Gahanna. Let me just say...O.M.G.!! I had an outstanding gyro. Seriously, the best ever. Dessert? Oh yeah. They had all their desserts displayed in a refrigerated case and you could tell they were all made right at the shop so there was no passing that up. I had a chocolate cake that easily stood 12" high.

I was pretty proud of myself tonight, though. I brought half the gyro AND half the cake home! There was a time when I would've easily finished both AND polished off the wife's gyro salad (which was also to die for, by the way). As I type this, I'm not stuffed or feeling miserable at all. I'll take it!

Pre-bed Snack: Um, no need for that tonight.

For the weekend (DAY 20 & DAY 21), it's back to high protein and low fat. Not my favorite but it's only for a couple of days.