B - Greek yogurt with blueberries, oatmeal with fresh berries S - chocolate chips L - baked chicken with mushrooms and herbs, cous cous, water S - fresh berries, water D - homemade chicken and vegetables curry with rice, hot chocolate
Easy 4 miles along the C&O Canal. Biceps & Back: (80%) 3x10 lat pull-down (or hammer grip lat pull-down if that's an option) 3x10 wide lat pull-down (or pull-ups) 3x10 close grip seated cable row 3x10 bent-over DB row (barbell if you can/have one) 3x10 back extensions 3x10 DB bicep curl (barbell if you can) 3x10 incline DB biceps curl 3x10 hammer biceps curl Abs: 2 rounds: 20 ABMAT sit-ups, arms behind head/above head 20 ABMAT side crunch, each side 20 ABMAT reverse crunch 20 ABMAT erector crunch I took a 1.5 hour break today to workout and eat lunch; it felt awesome, even if I had to stay at work a little later than usual. The run was AWESOME. Perfect weather along the canal. Ran in shorts and a t-shirt because it was low 50 degrees! After my run, I lifted. I tried to help one of the guys at the gym improve his snatch form. I might help him more in depth when we both have time/when I'm not so focused on my own workout. Lifting feels so awesome! I can already feel myself getting leaner, and it's only been 2.5 weeks of scheduled lifting. I did my ab work while my curry was simmering on the stove. Rob had bought an ABMAT, which just arrived today, so it all worked out nicely. I'm glad he likes my curry...so excited for him to come home! Tomorrow morning I have a 8 mile run scheduled with my buddy at 6:30AM, so I will obviously not be at work early tomorrow! I'm planning on showing up at work between 8-9AM, lift during lunch, and get off work in the evening. I like having that flexibility with my schedule. Tomorrow is CHEST and TRICEPS! Grrr...tiger face (caution, when I start lifting, I get super intense and a little crazy)! My awesome curry recipe: - You will need: 2 tsp garlic, 2 tsp fresh ginger, 1 TBS oil, 1 medium zucchini, 1/2 cup mushrooms, 1/2 cup okra, 1 lb. chicken, 1 can light coconut milk, 1.5 cups water, 2 tsp red curry paste, 2 TBSP white miso paste, 2 tsp curry powder, 2 tsp red pepper flakes, 1 cup rice, salt and pepper to taste, lime juice from 1 lime - Serves: 2 (if you're a 180 lb 6'2" man and a 103 lb 5'1" girl, otherwise, supposed to serve 4 small people) Mince garlic and ginger. Cut zucchini, mushrooms, okra, and chicken into bite-sized pieces. Heat oil in a pan over high heat. Add garlic and ginger. Cook for 1 minute. Add vegetables and cook for 1 more minute. Add light coconut milk and water. Add chicken, miso paste, red curry paste, curry, and red pepper flakes. Simmer/boil until sauce thickens. This can take 20-30 minutes. Now is the time to cook your rice (I use a rice cooker). Go do abs. Serve sauce over rice, add a little lime juice and salt/pepper to your taste.
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