| Exercise | Weight | Set 1, reps | Set 2 | Set 3 |
|---|---|---|---|---|
| Glute Kicks | 105 lbs/side | 10 | 12 | 14 |
| Cable Hip Abduction | 15.5 lbs/side | 12 | 14 | 16 |
| Lat Pulldown, Palm out, wide grip | 110 lbs, 105 | 12 @ 110 | 14 @ 110 | 6 @ 110, 10 @ 105 |
| Preacher Curls | 40 lbs | 7 | 9 | 11 |
| Seated Dip | 55 lbs/side | 10 | 12 | 14 |
| Plate Press | 45 lbs/side | 10 | 12 | 14 |
| Ab machine | 100 lbs | 10 | 12 | 14 |
| Knee Ups | 3 sets | 15 | 15 | 15 |
| Post-Lift Cardio --Stairmaster | 10 minutes | level 2 | 81 calories | 17 floors |
Notes
I'm not sure I have notes from today. I'm braindead.
I doubled down on the post workout cardio.
There is a Taco Cabana next to the gym, and my recovery period seems to get better when I stop by and get a cold ice tea (unsweetened) afterwards...
[break while I look something up]
OK, I knew there was a benefit to drinking caffeine before the workout, but turns out it helps after the workout as well:
Glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine following exhaustive exercise, new research from the online edition of the Journal of Applied Physiology shows
American Physiological Society (APS)
So I ate a peanut butter/banana sandwich with my tea today. Too many calories if I am trying to lose wight, but I am more concerned with building muscle right now.
And the sandwich wasn't fried either...sorry, Elvis!
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My barber competed in bodybuilding for a while and he said if you want to gain weight to eat a few more grams of protein as your weight in pounds and if you want to lose weight to eat slightly fewer grams of protein than your weight. I tried to do it for a little while but I haven't found a protein powder that I tolerate yet.
As far as the recovery drinks they seem to all work pretty great to reduce fatigue and weakness from frequent workouts. frequent workouts cause things like glutamine to be depleted faster than you can normally replace them.
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You gained more life years by doing his :)
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