DIET — Don’t be a pansy (Day 22)
Walking Soreness II & Musings. SORENESS: I’m still quite sore, 2 days later from incorporating a full routine of pullups into the workout. I’m going to keep doing pullups on back day from now on. Goal: 15 pullups on the 1st set, and only dropping to 10 pullups on the 2nd set, after 60 sec’s of rest. My calves are very sore too, from finally getting back to running sprints on Wednesday, and from yesterday’s leg workout. The good news is that it’s from DOMS, and not from the calf strain that hobbled me from running for 2-3 months. MUSINGS: I’ve noticed an increased feeling of well-being this month from stepping up the clean eating. I feel great. I can say that I feel better now, at 47, than I did at 25. What a blessing & improvement to quality of life. My diet’s been pretty good, at least 90% of the time, for several yrs now. But lately with extra focus on diet, things are even better. I’ve had 1 cheat each of the past 2 weekends; otherwise, very clean diet. Since I’ve been unable to sleep more than about 5 hours per night for awhile now, this is huge. This morning….awake about 3am, finally got up at 4am. I’d like to get at least 6.5 to 7 hrs per night, but for now, that doesn’t seem to be in the cards. Does anyone else simply feel better & experience the health benefits of eating clean like this?
Today will be a half-day at work. Taking our daughters on a Girlscout camping outing Friday & Saturday nights. No S’mores will be on the menu for yours truly. We’ll see if I get through the weekend with zero cheats, but 1 cheat is allowed on my current run of clean eating. And yesterday……….clean eats & no cheats. 
WORKOUT THIS MORNING — CHEST, DELTS & ARMS:
(10-15 reps, 30-45 sec’s rest, no dropsets today……crammed a lot in)
– Bench press (4 sets)
– Decline bench (4 sets)
– Incline flyes (3 sets)
– Military press (4 sets)
– Front dumbbell raise (4 sets)
– Lateral dumbbell raise (3 sets)
– Curlbar tricep extensions (4 sets)
– Close grip bench press (4 sets)
– Cable reverse tricep extensions (3 sets)
– Curlbar curls (4 sets)
– Dumbbell curls (4 sets)
– Straightbar curls (3 sets)
CARDIO: 21 min’s HIIT on the elliptical. Heartrate 165-175.
Just getting to the gym IS a successful workout!
May 29, 2009 at 6:50 am
Great workout A-train. I hope this weekend is a great one. I’m sure it will be. I’m glad to hear that your calf has been holding up well also. that is great news.
May 29, 2009 at 6:56 am
Have fun on your campout…not sure I could handle it LOL
I def. feel much better when I eat healthier and cleaner. When I eat even a small amount of crap I feel sluggish almost immediately. I had ice cream yesterday…ok a larger amount than I had had in o maybe a year or so and I was so SICK…won’t be doing that again soon LOL
Nice work on your workouts. I do a lot of Jillian’s workouts and exercises…I love them…they are tough and they WORK.
Have a good day
May 29, 2009 at 6:59 am
Yay for pullups and clean eating!! You’re what HAC strives to be!!
Camping sounds great! I miss my dad
Wish he was here to take me camping!
May 29, 2009 at 7:00 am
As I was reading that, I was wondering about the sleep issue. You’ve balanced that by eating better.
Enjoy your weekend camping.
How long did that workout take? I count 44 sets. That’s definitely a lot, with short rests.
May 29, 2009 at 7:09 am
Lifting was about 65-70 min’s. Then I practically RACED to the elliptical to get cardio going, then RACED out of the gym…..LOL. I went a little over my normal allotted workout time. Hence the short rests.
May 29, 2009 at 7:16 am
You don’t mess about, do you? That’s great stuff. A high bar for the rest of us.
May 29, 2009 at 7:19 am
Great job Al, Keep it up! Great to hear how good you’re feeling! Have fun with your familt camping this weekend!
May 29, 2009 at 7:27 am
The clean eating helps with my overall energy level. Before I started it, I would come home from work and not be able to do anything… I just dozed on the couch for an hour. Now I can actually function when I get home.
May 29, 2009 at 7:43 am
Great job on the workout and the focus on the clean eats. I do feel better after eating clean this month and although many nights get only 6 hours sleep I am not crashing in the afternoon like I had been. Not sure if its the diet, but it is something. Have fun this weekend, priceless time with the daughters.
May 29, 2009 at 7:52 am
Totally Rockin’ workout AL! And congrats on the clean eats. I know I always feel so much better when my diet is ‘clean.’ I have more energy and I’m able to make it through the day without feeling sluggish! Camping with the girlscouts! What a couple of lucky girls to have their Dad willing to go camping with them. Have fun and enjoy the weekend.
May 29, 2009 at 7:57 am
wow! awesome stuff goin on for you in your work outs! And clean food for me = happy L all the way! When I eat even just a bit of junk its like it starts a snow ball of wanting more junk
and its hard to stop. Clean eating just feels great! Keep it up!
May 29, 2009 at 10:15 am
Improved quality of life. That’s what it’s all about. Now if only we could get you sleeping 7 hours a night!
May 29, 2009 at 11:13 am
Great job Al!! Must be a nice burn to feel sore from your pull-ups two days later
That’s how I feel about my squats! I am glad to hear that the clean eating is working well for you. Have fun at the Girl Scout outing!
May 30, 2009 at 9:14 am
Hey!Well in response to ur comment- i didnt end up watching LOTR-plans became abit destroyed and ended up watchin Pineapple Express and Borat..a huge contrast from LOTR.BUT am looking forward to doing that on my next day off-thurs nite or friday! its ont sad-sometimes u just hav to kick back and watch all three-we run around enough so its all good.
as for your sleeping-i wonder what that must be-have u seen ur doc about it?
and finally-eating clean, yes it does add a buzz to life-iv done well this week, thurs&fri usually end up a splurge &i get really down after,but with everyones support here iv managed to stay away from the cookie monster!lol
have a great wkend!
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