Today was awesome. I was able to run my usual 5 mile trail jog in the cold 30 degree F weather: overcast at the beginning and then sunny at the end. I really don't like cold weather, but I love trail jogging/running - and the trail is dry, so my current Spyridon Vibrams can handle it (they soak up water like a sponge).
I had my morning protein shake an hour before I ran, and today was a Lipo6 (just one) day to get me out in the cold. It gives me just enough jolt to push me forward at the beginning and keeps me going till the end and beyond (1 and 1/2 hours of jogging today).
I am also taking Epimedium/Icariin, and am just about to cycle off of it: 2 more days.
Breakfast was, in order, orange juice (7 oz), sprouted wheat bagel with EB, and 32g/1 serving of peanut butter.
Lunch was a sandwich: 2 sprouted wheat bread slices, veganaise, romaine lettuce, tomato slices, pickles slices, tofurky deli slices (5), crinkled cut carrot circles, and Whole Foods Aloe Vera juice (whole bottle).
Then I laid down for 20 or so minutes: resting before a workout
Workout was a new combination for me: Arms - both Biceps and Triceps
workout drink was: Raw Protein Powder - 12g, CytoCarb2 - 20g, BodyTech BCAA's with Glutamine/VitaminC - 1 scoop (also Icariin and a Lipo6 - just in case I need it to get thru this grueling workout of 2 bodyparts)
MaxRack Barbell Curl: Bar/25 warmup, 10/25, 20/20, 30/15, 40/12~3 (12 solid reps, and 3 rocking it up and holding it on the way down/eccentric slow), and then a descending set of 20/15, and Bar/25 (very slow and made it burn with a hold of 5 seconds before I racked the barbell). I did so many warmup sets because my wrists were acting up, and if I go heavy right away, then I would injure myself. This way they warm up nicely and do not get act up for the rest of the exercises.
Sitting down Dumbell Hammers (sitting down makes it harder to do/ no rocking and form is strict): 17.5/25, 22.5/25 (this was better than last time!), 27.5/18 (again, 2 more than last time), 35/8 (2 more than last time), and then I did a descending set of 20/15 + 10 (+ means I stopped at 15, rested, and then pumped out the last 10 reps).
Biceps were tired, so I decided to end it here and go on to Triceps (and see if doing Biceps would hinder my Tricep workout - as this was my first time doing these two bodyparts together).
Narrow Grip Flat Bench Chest Press: Bar/25 (no wobbles on this one set - had lots of wobbles when I first tried this exercise without any weight, except for the bar - stablizer muscles were pretty nonexistent - Smith Press girl, tsk, tsk), 20/25, 40/25, 60/15, 80/10 (PB from last time - stopped here because I was starting to wobble and I have no spotter), so I did a descending set of 40/25 that were nice and controlled with a burn around the 20 rep mark.
V-bar Pressdown (I usually use the Rope, but my wrists are starting to limit my weight, so I went back to this bar for just straight push the weight down without the wrists getting in the way): 80/25, 100/20, 120/12, 140/8 (last time it was 6~2, so this was a solid
, and then a descending set of 70/25 (triceps are now pumped, and I seem to have forgotten all about my biceps! LOL!)
Tricep Overhead Extension with the Rope (this doesn't bother my wrists as I keep the rope together when I extend out over my head, with my elbows by my ears): 60/25, 90/15, 110/8~1 (tried to do one more than last time, and got a partial rep up, and it just stayed there for a nice pause), and then a descending set of 70/for only 15 reps.
Post w/o drink: Raw Protein Powder - 25g, CytoCarb2 - 56g, BCAA's - 1 scoop
Now it is a Chili dinner, Icariin and a protein shake at night before bed, and study for my NASM personal trainer test, plus my own Nutrigenomic studies.