DIET — Don’t be a pansy (Day 14)
Clean eats & no cheats yesterday. The family got back from the beach & I had a scrumptious dinner that my MIL cooked. My wife & MIL are Chinese, but from Malaysia. One dish we had is called Rojak, which is a Malaysian salad. Bean sprouts, chopped nuts, Mango, etc. & spicy juices. Pan seared pork chops, pan seared green beans, and just a LITTLE white rice (I have cut WAY BACK on eating rice, if at all). Today I’m just working 1/2 day, then off to a conference with my wife. Not sure what kind of workout I’ll get in the next few says, but the priority is to eat clean. No cheats this weekend, even though it’s also a holiday weekend.
Say thanks to someone in the military this weekend, or to a Vet, and especially to anyone who’s lost a loved one who paid the ultimate. These folks sure are heroes in my book. HAPPY MEMORIAL DAY WEEKEND. 
WORKOUT THIS AM — CHEST & DELTS:
(High reps: 18-25 reps, 3 sets each, 45-60 sec’s rest)
– Bench press
– Incline flyes
– Decline bench press
– Pec dec flyes
– Military press
– Front dumbbell raise
– Arnold overhead dumbbell press
– Lateral dumbbell raise
– Pushups
CARDIO: 25 min’s of intervals on elliptical. Heartrate 150-170.
Just getting to the gym IS a successful workout!
May 21, 2009 at 5:54 am
Al
Glad to hear things are good. The Rojak sounds delious. Enjoy the holiday weekend!
May 21, 2009 at 6:04 am
Looks good keep up the clean eating to me it’s tougher then the exercise. Have a great holiday weekend.
May 21, 2009 at 6:28 am
Have a good trip. Both my dad and brother are Vets so this is a big family weekend for us every year!
May 21, 2009 at 6:52 am
Sounds good, sadly I had Chinese buffet (business lunch) so my diet went out the window. I had NO idea how many cals I ate…
May 21, 2009 at 7:03 am
Al:
You are rocking the diet. Have a great trip and extended weekend.
May 21, 2009 at 7:07 am
Kicking ass on the diet Al, the Rojak sounds awesome! Have a good weekend bro!
May 21, 2009 at 7:14 am
Good luck on staying clean this weekend. Good workout this morning too. Have a safe one this weekend.
May 21, 2009 at 7:42 am
HAve a great weekend, chief. Keep that diet on the up-and-up!
May 21, 2009 at 8:10 am
oh my that salad sounds delicious! have fun at your conference!
May 21, 2009 at 8:38 am
Keep charging… cleanly Al.
May 21, 2009 at 8:58 am
Keep strong on the diet this weekend, my friend.
May 21, 2009 at 9:45 am
Good job on the clean eats Al, and stay focused during the conference. Great workout and I agree fully to those who serve and have seved to keep this the greatest place in the world to live.
May 21, 2009 at 10:35 am
Don’t ya do the brown rice thing?
May 22, 2009 at 10:29 am
Sounds delicous! And i second the brown rice!
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