Optimum Anabolics - Day 8

Day 8 meant it was time to go back to the weights.

WORKOUT - SHOULDERS

Superset 1: DB Front Lateral Raises, Standing Arnold Presses
Superset 2: DB Rear Raises, Side DB Raises
Superset 3: Dip Bar Shrugs (awesome!), Twisting DB Presses

Total Time => 48:30

Comments:

The workouts this week increased by 1 set which is why the time increased. Rest time between supersets was shortened, however.

Used just about the perfect amount of weight today for each exercise. Very pleased!

To top things off, I did 9 quick minutes of some light cardio...3 minutes of jogging, 3 minutes of jumping rope, and 3 minutes on the bike. Why 9 minutes? It's important to keep your work time under an hour. Growth hormone levels (for muscle building AND fat burning) start to fall off a cliff after about 60 minutes. Don't want to turn the GH faucet off!

DIET - HIGH PROTEIN

Post-workout I heated up a grass-fed beef burger and topped it with the last of the goat cheese. Yeah, I know, a burger for breakfast? So good, though! On the side was the last piece of sour oat bread from the inaugural batch with a scoop of almond butter for topping.

To replenish the muscle glycogen, I carbed up with a kiwi and an orange followed by some oat cakes topped with a banana, maple syrup, and, of course, some butter. This breakfast had some staying power! It held me for a solid 5 hours! Not many meals I make accomplish that!

After the errand running, lunch was calling. I put together a BIG salad of multiple types of lettuces, green and red peppers, green onions, and an avocado dressing I whipped up. The dressing had a whole avocado, 1 ts EVOO, 1 ts flax oil, 1 T of almond butter, turmeric, chili powder, paprika, cayenne pepper, lime juice, and a splash of apple cider vinegar. Deliciousness!

And here it is...

















Once dinner time rolled around, it was stir-fry time. On this plate are 2 different types of green beans, broccoli, and mixed veggies all in Scott's special sauce. :) The sauce would be soy sauce, mustard sauce, dijon mustard, garlic, and coconut oil along with a splash of red wine and apple cider vinegar. Once it reduces, it's almost BBQ-y (is that a word??).


















Between the salad and the stir fry, I'd say I got my green veggie servings in for the day, huh? (:

See you tomorrow for arms!