Not sure about you, but when traveling, it gets really hard to get a workout in! I've been on the road for the past week for work, and all I could muster was some light work in the pool and some cardio. That's why I haven't been updating the blog for the past week, as there was nothing to report.
Yesterday turned out to be a pretty bad work day, so when I got to lift, it was a nice break and gave me some motivation to throw the weight around. I actually went for a 615 lb pull on the axle, but couldn't seem to get it past my knees. I take solace in the fact that it did come up off the ground, especially since I was tight through my hamstrings due to a week of "inactivity". Progress is slow and hard-fought, but it keeps coming! 6 months ago, that wouldn't have budged.
I've decided to start highlighting some of the nutritional choices I'm making. I'm not a nut about things, so focus mainly on protein and not eating too much junk. Yesterday, I consumed about 190 grams of protein and took the following supplements:
- MusclePharm Glutamine
- MusclePharm Amino1
- Arnold Series Iron CRE3 (1-3 taken together)
- MusclePharm BCAA 3:1:2
- VisionPlus Eye Multi-Vitamin and Antioxidant
- Salmon Oil softgels (3 grams of oil)
- CoQ10 (4-7 taken together)
- Arnold Series Iron Whey - Chocolate (2 servings)
- Assault - Pineapple Mango
I had a blend of the glutamine, creatine and Amino1 to try to get hydrated before my lift (a few hours before). I sipped the protein in the afternoon as I had a solid breakfast. Lunch was two peanut butter and honey sandwiches, banana and yogurt, so I needed the shake. As for Assault, I don't always take a pre-workout, but yesterday I needed it! Dinner had a ton of milk and a good amount of turkey, so didn't need a second shake.
Around lunch I took the VisionPlus multi (which I actually manufacture), the BCAA, Salmon Oil and CoQ10. I mix-up what I take at this time each day. I cycle a few different multis, don't always do the BCAA, and use different Essential Fatty Acids (EFAs). I'm a firm believer in variation while still targeting specific nutrition levels/standards.
Lifting is a key part of my efforts to get stronger, but equally important are sleeping enough (which I never do with 3 kids!), eating enough (and eating the right things), and drinking enough. All 3 things are tough for me, but I do my best. That said, as time allows, I'm going to try to incorporate a nutritional overview in my posts, if for nothing else than to be a good record for myself!
And here is yesterday's workout:
|
|
|
|
Weight |
Reps |
Warm-ups and
stretch |
|
|
|
Deadlift
axle |
|
|
135 |
10 |
|
|
|
|
135 |
10 |
|
|
|
|
245 |
2 |
|
|
|
|
295 |
2 |
|
|
|
|
405 |
3 |
|
|
|
|
495 |
1 |
|
|
|
|
545 |
1 |
|
|
|
all attempts only |
615 |
3 |
|
|
|
|
405 |
10 |
Axle rows |
|
|
|
135 |
15 |
|
|
|
|
135 |
15 |
Band rows
high |
|
|
150 |
20 |
|
|
|
|
150 |
20 |
Band rows
low |
|
|
150 |
20 |
|
|
|
|
150 |
20 |
Stretch and
cool-down |
|
|
|