DAY 22 - 40/30/30/Strech-pause, Part 5

WEIGHT = 170.0LBS (Down 2.0 LBS. My metabolism must really like the lower fat, higher protein ratio)

WORKOUT

After 2 days of rest and knowing this is the last week of the program, I was ready to get back at it! WEEK 4 is a continuation of Stretch-Pause training. I was actually happy to see dead lifts back on the menu for today! Having done those for 5 days straight in WEEK 2, I now know what a great total-body workout those bad boys are! The balance of training for DAY 22 was chest, biceps, calves, and traps.

I effed up on the dead lifts right off the bat. I mis-read the program notes and did only one set instead of three. I still think I'm going to feel that tomorrow! The chest workout (press followed by flyes) was awesome today! Great focus and intensity! I still struggle a little bit with getting a good calf workout. I feel like I'm working the crap out of them but then they're hardly ever sore!

Overall, the body was in really good shape today and took the workout well. I'm all geeked up for DAY 23 already!

DIET

It was back to a more balanced diet after eating low fat and high protein for DAYS 20 & 21.

Breakfast: Since it was Labor Day, I got to get right to eating straight out of bed and didn't need a protein shake. A nice change! I cooked up some homemade sausage patties and had one of those with a serving of the spelt pancakes leftover from yesterday. The p'cakes got topped with coconut oil and coco powder along with honey. Mmmm...healthy chocolate pancakes! A little bit of watermelon, a few grapes, a few blueberries and some almonds rounded things off.

Snack: 1/2 can of tuna and 1 hard boiled egg mixed with EVOO and some spices on 2 slices of Ezekiel bread.

Lunch: I went the smoothie rout today since the wife and I were on the go this afternoon. To start, some iced coffee got blended with 2 scoops of protein powder and creatine. After that it was frozen banana, honey, cinnamon, cocoa powder, coconut oil and almond butter. This turned out to be quite a meal...very satisfying!

Dinner: Post-workout shake with glutamine. Then it was pizza time! Whole wheat crust topped with garlic sauteed in EVOO, homemade Italian sausage, Italian blend of cheese, red onion, home grown peppers, home grown Roma tomatoes, and mushrooms. Next up after the Chinese restaurant is a pizzeria! (~:

Pre-bed snack: