Thursday 4/22

John and I had an interesting discussion today, before our workout, about aging, testosterone, and regret. One of the (many) regrets from my pubescent years was not taking fitness and nutrition more seriously. I waited until my senior year in high school to get serious about working out and hated every minute of physical conditioning prior to that year. I viewed time in the weight room or on the track as a necessary evil that I had to endure if I wanted to play football, basketball, or baseball. 

Testosterone levels are extremely high in males between the age of 14 and 18 and I missed reaping the full benefits. I hope, if they are interested, my boys take advantage of those elevated test levels and hit the track and the weights hard when the time comes. I'd be a much better athlete today had I done so. 

Now that I'm almost 2 years into my 30's...I have to deal with the reality of slowly declining testosterone level from here on out. I guess that's a reason to work even harder!

Once John and I stopped crying about getting older...we had a testosterone boosting 20 min blitz workout...

Warm Up: 135lbs barbell bench press @ 10 reps and 7.5lbs Free Motion Lateral Back Cross @ 15 reps

Set #1: Bench Press: 225lbs x 6 reps and FM LAt Cross 10lbs each side x 15reps

Set #2: Bench Press: 225lbs x 5 reps and FM Lat Cross 10lbs x 15 reps

Set #3: Bench Press: 225lbs x 5 reps and FM LAt Cross 10lbs x 15reps

Set #4: Bench Press: 215lbs x 6 reps and FM Lat Cross 10lbs x 15 reps

Set # 5: Bench Press: 205lbs x 9 reps and FM Lat Cross 12.5lbs x 15reps

Thursday Food

515a-Smart Balance Peanut Butter and Banana Sandwich on whole wheat bread and 4 oz simply orange juice

900a-8 oz organic chocolate milk and handful of curry cashews (post workout)

1100a-Paleo Protein/Fruit Bar

1230p-2 cups broccoli, 2 turkey fork burgers, avocado, frank's red hot, mustard, half slice of 2% deli cheese

300p-Fage 0%, dried cranberries, red grapes

630p-Turkey Chili and Salad w/ avocado, salsa, fage, and baby tomatoes 

1000p-Boar's Head Turkey slices and Frank's red hot, 1 apple 

My weight is down a little lower than I'd like it to be (178lbs) but my body fat is down from 11.6% two weeks ago to 10.4% this week. I think I'm going to keep everything diet wise fairly constant and try to get one more weight training session in during the week. I think I'd be real happy if I fluctuated between 180lbs-184lbs and 8%-10% body fat.