The Day 9 workout was a repeat of Day 2 and included 2 supersets of arms followed by a superset of ab work. One set was added to each superset exercise.
Superset 1: DB Concentration Curl, Twisting DB Kickbacks
Superset 2: Close Grip Chin Up (assisted), Dips (tricep version)
Superset 3: Bent Leg Crunch (with towel roll under back), Ball Roll Outs
Total Time => 50:08
Comments:
Shoulders sore but not killing me today.
My arms were hit pretty good today. Next week I'll be upping the weight, tho. Could've done better.
Doing crunches with the towel and correct form totally burnt my abs again! That slow negative is a killer, dude!!
DIET - HIGH PROTEIN
My post-workout meal today was *crazy good* people! Remember that fresh sausage I mixed up last night? Yeah, that got browned up and tossed into some scrambled eggs with a touch of buttermilk and half a boat-load of fresh salsa. To cool the eggs down (haha), I sprinkled some Louisiana (pronounced "Loo-zee-anna") Hot Sauce over the top. Before knocking back a couple of the oaty cakes, I munched on an apple and some grapes that were unbelievable sweet tasting. I'll be the first to say that organic produce definitely is better tasting than conventional. Anyone care to challenge me on that??
Here are the oaty cake ingredients...
Here's a pic of breakfast all put together...
When we got back from running some errands, lunch was in order. I chopped up another salad like yesterday's and munched away.
Later on, Christina and I put together some almond shrimp lettuce wraps for dinner. What a great summer recipe! One of these days I'll get a picture of it. The recipe is from the book Ultra-Metabolism by Dr. Mark Hyman. If you even think you MIGHT have a food sensitivity or allergy, you owe it to yourself to check him out. His books and programs are incredible!
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