Sept 16/08

Weight after breakfast and b.m. = 209.

6pm:

Pre WO meal:

4 eggs, 1 egg white, 1 apple, 1 orange.

7pm:

Workout A

15 min run (including warm-up and cool down)

Stretching excersizes for groin, hamstrings, hips.

SQUAT

2x bar x 10
1x 30x 5
1 x 50 x 5
3 x 90 x 5 (last WO = 80)

Felt good, but groin and hammies were tight and sore..

Stretched them as best I could before, during, and after.

Grinned and beared it and went as low as I could, which was at LEAST no partial squat, if no Olympic one!

Flexibility still limited with regards to rotator cuffs and wrists.. This will come, I'm sure..

BENCH PRESS

1 x 50 x 5
1 x 70 x 5
1 x 90 x 5
1 x 110 x 5
2 x 90 x 5 (last WO = 80)

Shouldn't have tried for the 110, but I did some good sets back at 90 to maker up for it.. Felt good.. Probably could have done more warm-up sets, but they were shooing me out as it was (dumb gym now closing at 8???). Probably COULD have done 110, if I had more than 1 minute rest between sets...

BARBELL ROW

50 x 2 x 10
70 x 1 x 5
90 x 3 x 5
80 x 2 x 5 (first time)

Sets at 90 felt sloppy (range of motion, especially at top), so some back-down sets there, too..


PWO shake

35g of protein, 72g (2 scoops) of GlucEvol waxy maize, 1 liter of water.

THIS WAS DISGUSTING!!!!!!

Should have gotten the flavoured stuff, I guess.. :(

Also probably should have mixed in less water..


428cal, 27% protein, 71% carbs, 2% fat

Compare these stats with my MUCH, MUCH tastier 2 cups of OJ and 35g of protein powder:

360 cal, 36% protein, 65% carbs, 2% fat

Am I wrong thinking the OJ was the better way to go?

Less calories in the evening, way better tasting..

Thoughts?

PWO MEAL:

1/2 oats, 1.5 cups cottage cheese, 3tbsp walnuts, 1 cup of milk.

Cal for the day: 3,330 (yikes, too much????)..

250g of protein 43% carbs, 31% protein, 26% fat..