5am breakfast oat cereal with soymilk, orange juice, flaxseed toaster waffles
5:20 bike to work
8:30 snack: 16 oz. soymilk, banana
11 am snack bagel w/ peanut butter
1pm workout: 5 min warmup, treadmill
3x10 warmup with the bar, 3x8x125 (3 sets 8 reps 125 lbs.)
incline bench press, dumbbells: 1x12x30, 1x9x30, 1x5x30
seated overhead press, dumbbells: 1x8x20, 1x7x20, 1x6x20
bent over rows, more dumbbells: 1x9x60 each side; 1x7x60 each side; 1x5x60 each side
standing calf raises, holding dumbbell: 1x20x20 each side; 1x18x20 each side
40 crunches holding 10 lb. plate behind my head.
Remembered to stretch afterward.
2pm builder bar
3 pm lunch: avocado, tomato and soy salami sandwich on whole wheat with vegenaise; garlic sticks; carrots; banana, strawberries, soymilk and hemp protein smoothie
4:30 clif bar
5:45 soymilk, apple, multivitamin
6pm bike to grocery store & back (seems like i go there a lot now
7:30 dinner: 3 black bean and avocado burritos on whole wheat tortillas with tofutti sour cream and hash browns; 1 cup raw spinach; grape juice
7:45 pm bike to infoshop collective meeting, 9:30 bike home
10 pm shake w/ soymilk and rice protein, soy yogurt
Around 4000 calories, 150 g protein, 570 carbs. Accidentally biked about 14 miles.
Today at the gym I was still feeling sore from the last workout, and kind of tight. Got loosened up once I got into it, but it messed with the first set of squats and i didn't go as deep as I'd like. Considering how long I was out of the gym though, I should probably take my time these first few weeks. Still sore - but feeling good to be back.