I did the following combination yesterday morning before work, on an empty stomach, save for the redeye I drank on the way in:
1. Reverse Lunge with a Safety Squat bar, 5 reps each leg (alternating, i.,e., left, right, left…)
2. Reverse-Grip Weighted Pullups x 3’s
3. GHR x 4’s (explosive concentric followed by an approximately 5-count eccentric). I also reposition the db to just under my chin for the eccentric portion so as to increase the effective resistance on my glutes/hams.
4 rounds in 35-minutes.
I thought I’d throw-in a what a typical day’s eating looks like. It turned out to be not so typical because, due to the rainy weather, we went out to eat instead of what was planned — grilling-up a couple of T-bones. Here’s what it looked like:
8 AM, approximately 1 hour following my workout
2 eggs, softboiled. A half-palm sized cut of leftover ribeye. 5 or 6 strawberries.
Approximately one-quarter of a rotisserie chicken with collards. Gimmie a break with the collards — I’m from the South
About 3 PM
A couple of handfuls of mixed nuts — walnuts, pecans, cashews, almonds.
Dinner at the Red Lobster restaurant. Blackened salmon and shrimp with a lemon butter sauce. Cold slaw and broccoli. A pint of Newcastle. No bread of any sort. No desert.
Now, my eating on days like this is much more structured than what I care for, but, due to work concerns/conditions, this is the way it shook-out. And this represents a fairly typical day, too, save for the eating out. But as you see, even while eating out, I was still able to manage Paleo eating habits. I can’t speak for what seasoned the slaw or what all was in the lemon butter sauce — but, hey, whatever it was, it was minimal.