I didn't get a chance to update last night. Our friend the massage therapist is off on holiday in Prince Edward Island, where she plans to lie around on the beach all day with a big pile of books (nicked from our Table of Discarded Books, indeed). She needed a ride to the airport, and I thus brought her home with me, where she and A. had a lovely dinner. Then she spent the night on the library hide-a-bed, and A. took her in to Toronto at some ghastly hour this morning.
We stopped, she and I, at the grocery store to pick up some juice and sparkly water (the customary "company drink" round here). She asked if there was anything else she could contribute, and we settled on dessert... and headed to the bakery, where the half cakes live in frozen glory. There were cheesecakes, and lemon meringue pie, and there also was Caramel Crunch, a confection of which both A. and I are most particularly fond.
It's crisp layers of a nutty dacquoise, stacked up with generous and gooey amounts of thick caramel, and deep, fluffy beds of whipped cream. On top, it is prettily decorated with more squiggles of the caramel. I suggested it, and she agreed it looked most luscious.
So while I sat there, sipping my plain soda water, my empty salad bowl before me, she and A. ate a whole half of my favourite cake between them. And the dog licked out the plastic snap-dish it came in. I thought he was going to lick the styrofoam base the cake was on the whole length of the front hall and back, but he finally figured out how to plant his paw on the thing.
They also had fresh cheese ravioli with pesto that A. made just last week from the basil other friends of ours grow in great abundance.
I had a salad with tomato, onion, Romaine, 2.5 ounces chicken, 1/4 cup edamame, creamy tofu dressing and a teaspoon of fish oil.
My other meal consisted of a protein shake, made with a small amount of soymilk, some fresh ginger juice, and matcha green tea powder (it looked rather alien, but tasted really good) poured over 1/3 cup barley flakes, cooked. And a small scoop of red cabbage, since I suspected it would be some time till my next meal (and I was right). That was post-workout. Yesterday's workout was Chest and Shoulders. Last day of Shock Week, tempo 313/101, minimal rest.
Superset:
Incline Flye
WU 10lb x6
Work 25lb PB x11, 12
Pushup
WU b/w x6
Work b/w x12, 10
Notes: The "11" on the first set of Incline Flyes marks a sudden and catastrophic fail. I don't know if I just got careless and lost focus, or if it was what our friend the RMT informed me is called the "piano reflex", a failure of the Golgi tendon bodies. Anyway, my shoulder rolled, the weights fell out of my hands (straining both wrists in the process) and the whole experience, coming as it did in the first set of the first exercise, was exceedingly demoralising. I hadn't raised the weight, either; I was trying for more reps than last time instead.
Superset:
Cable Cross
WU 2.5lb x6
Work 10lb x10, 10
Incline DB Press
WU 10lb x6
Work 30lb DB x10, 10
DB Bench Press Dropset
35lb DBs x7
25lb DBs x8+3
15lb DBs x13
Notes: not bad. Tried to offset the over-large weight drops in my modular dumbbells by increasing the reps as I went down.
Superset:
Side Laterals
Work 15lb DBs x10, 9
DB Press
Work 15lb DBs x10, 7+2
Notes: ow.
Superset:
Bent-over Lateral
Work: 10lb DBs x10, 10
Upright Row
Work: 17.5lb DBs x10, 10
Front Raise Dropset
15lb DBs x8
10lb DBs x7
5lb DBs x8
No cardio yesterday.
Total eaten (without cake! And they didn't even leave me a slice to slip into the freezer!) 1335 calories, 125g protein, 131g carbs (30g fibre), 30g fat, 671mg sodium.
splogged by compass-rose
at 7:32 AM EDT