I don't know about all you party people but I'm celebrating by participating in a study group and going to bed early because I have a Microbiology test Thursday morning.
Anyway. Here is my post workout meal from last Friday:
Unpictured: lots of veggies! =) I had broccoli, cauliflower, and carrots.
As you may be able to tell, I take in a larger amount of calories in my post-workout meal than in any other meal, and I make sure to have carbs, protein, and fat. A lot of people think it's a bad idea to eat fat and fiber after a workout because those two nutrients slow down the digestion and absorption of food. I personally think post-workout is a great time for fat & the vitamins and minerals in veggies because your body needs to replenish those stores after a hard workout. Dietary fat is essential to the proper function of the central nervous system, and the CNS is vital to completing any type of workout, but especially strength training.
As you all know, I'm not a nutritionist and the above are just my opinions based on my experience. =)
This is the workout I did:
DB front raises w/ plate: 3x8 with 25# plate
Overhead press: 2x8 with 65# (used olympic bar)
Face pulls: 3x15 with 30#
Reverse grip BB rows: 3x8 with 85#
Close grip lat pulldown: 3x8 with 85#
Tricep extensions (overhead holding DB): 3x8 with 35# DB
Hammer curls: 1x8 @ 15#, 2x8 @ 20#
(c/o the amazing Jay Ashman)
This is what I wore to my new job at a gym:
Sorry for the headless pic, I was making a straaaange face.
And that...is a peek at my Friday! =)
Happy Fourth of July!