Total Body

     Did a total body workout and started lowering carb intake as well as overall calorie intake. I am going to be eating less rice and more vegetables. My workout today included an intense cardio session that came before the other movements. When I feel groggy as I walk into the gym the first thing I do is run, irrespective of the muscle group that I will be training that day. The distance doesn't matter but the activity does. Running always clears my mind and gets my blood flowing. It prepares me for a great workout and sets my mind straight. One of the hardest decisions for anyone is getting off of their ass and getting to the gym. The second hardest decision is actually doing the work it takes to make physical progress. If you are not in the right mindset, just get on the treadmill and move. When your blood is flowing and your brain is oxygenated you will be in a better mindset to lift. Oh, the endorphins help too.

Workout:
1) Cardio
-2 miles at 7 min pace
-5 intervals consisting of 30 second sprint and 1 min jog

2) Pullups
-3x15 wide grip
-2x10 close grip

3) Cable Crunches
-5x10 w/ 75 lbs.

4) [superset] GHD situps + Atomic Pushups
-4x10 reps on each exercise
(total of 4 supersets)

5) Walking Lunges
-3x24 steps w/ 110 lbs.

6) Captain's Chair Leg Raises*
-5x15

*I do a variation of these where I support myself with my hands in line with my body. I create an "L" shape and concentrate on making sure my body doesn't rock back as I perform the motion. I prefer this position over resting on the back pad of the captain's chair as it requires more concentration and stabilization.


Diet:
1) Meal 1:
-3 Aidell's chicken teriyaki meatballs
-5 egg whites
-27g whey protein shake w/ almond milk
-Raspberry, blueberry, and banana smoothie w/ almond milk and OJ

2) Meal 2:
-5 oz grilled chicken sliced w/ 0.5 avocado
-2 cups squash

3) Meal 3:
-5 oz grilled chicken
-2 cups broccoli
-Raspberry smoothie w/ almond milk

4) Meal 4:
-Quest bar (chocolate)
-Cup of 2% milk

5) Meal 5:
-2 7oz grilled chicken breasts
-2 cups of sautéed green beans
-1 cup of zucchini