My WIFE looking Super great proud of you!
Nope
You love it and your hubby;)
Try “stay in your lane:raised_hand:“ 
No, I ordered the ice cream online
=)
lol Totally!
Thanks, hubby!
1 Like
Tuesday, March 27, 2018
Back & Biceps
superset
1A Close Grip Seated Row (100) 4x15
1B Wide Grip Pull Down (100) 4x15
2 Rack Pull (185) 4x10
3 Straight Bar Pull Overs (50) 1x12, 3x15
4A Close Grip Pull Down (90) 1x15, (100) 3x15
4B DB Bent Over Row (70) 4x15
superset
5A Roman Chair 4x15
5B BB Curl (40) 2x15, 2x12
Treadmill walk / jog intervals = 10 minutes 3.4mph/7.2mph
Total = 2 hours + 4 minutes
Dinner last night = pork loin & roasted Brussels sprouts
3 Likes
Yes; that is how we always do it together. Always big plates! #husbandwifeteam
Wednesday, March 21, 2018
2nd week in a row Thursday session sucked. Just no energy/strength today. I’m guessing that the poor sleep last night took it’s toll. Ate a bit short on calories yesterday too.
Glutes & Hamstrings
superset
1A Seated Leg Curl (55) 4x15
1B Back Lunge (body weight) 4x20
superset
2A BB Hip Thrust (135) 1x12, 2x15
2B Bench Step-Ups singles 4x20
superset
3A DB RDL (120) 2x12, 2x10
1B Curtsy 4x20
superset
4A Lying Leg Gurl (45) 4x20
4B Duck Walk 4x20
Treadmill incline walk - 20 minutes
Total = 104 minutes
Meal today = ground turkey w/taco seasoning, broccoli, green beans, rice, tomatoes
3 Likes
Yes; this was a brutal one! But we did it 
1 Like
Thursday, March 29, 2018
Spin Bike = 10 min
Circuit 1
A walking lunge 4x20
B push-ups 4x20
C crunch 4x20
Circuit 2
A assisted pull-ups 4x12
B box jumps 4x15
Circuit 3
A modified burpee 4x10
B crunch 4x40
Spin Bike = 20 min intervals, 30 sec sprint, 2 min moderate pace
Total = 89 minutes
2 Likes
Another fun one; but glad it’s over!
1 Like
Friday, March 30, 2018
Chest & Triceps
1 Bench Press (105) 2x15, (115) 1x15
2 Cable Fly (23.5) 3x15
superset
3A DB Incline Press (60) 3x15
3B Tricep Cable Rope (20) 3x15
4 DB Close Grip Incline Press (50) 1x15, (60) 2x15
superset
5A Pec Deck (70) 1x15 (80) 2x15
5B Overhead Rope Ext (25) 3x15
6 DB Kickbacks alternating (5) 3x15
Incline Treadmill Walk - 15 minutes
Total = 91 minutes
Friday was the last day of the 4 week program I’ve been following. The scale, as always, frustrated me. I lost 6.4lbs. But, I felt a bit better after final measurements. I lost about 2 inches from each area: chest, waist, hips. Moving in the right direction and just going to try and keep rolling with it.
Not sure what program I want to try next. Going to go back to “Best Damn for Natural Lifters” (push/pull) for now.
And I gotta give props to my hubby who changed his whole routine to do the workouts with me. (getting to the gym 4 hours earlier than he’s used to and getting out of his comfort zone with BB Hip Thrusts, Duck Walks, Cable Kickbacks, etc.)
Saturday, March 31
Naturally, the 1st thing I want to do after following such a high rep program is heavy, low rep, deadlifts. =)
Pull Day
1 Deadlift (225) 2x3, 1x2, 1x1 drop on last set to (135) 1x10
2 Cross body alternating hammer curls (20) 4x24 drop on last to (15) 1x20
3 Lying Leg Curl (50) 1x15, (60) 1x10, 2x8 drop on last to (45) 1x6
4 Seated Wide Cable Row (70) 1x15, (85) 1x12, (90) 1x12, (100) 1x8
Total = 76 minutes
Monday, April 2nd
Push Day
1 Leg Extension
(70) 1x10, (80) 1x10
Drop set: (90) 1x10 > (60) 1x10 > (40) 1x12
(70) 1x15
2 Cable Fly
(40) 1x15, (50) 1x10 and 1 mTor activation set: (40) 1x8
3 Seated Shoulder Press Machine
(50) 2x8 and 1 rest/pause set: (55) 1x6, 1x2, 1x1
4 Close Grip Bench
(50) 1x8, (60) 1x8 and 1 rest/pause set: (70) 1x6, 1x3, 1x1
5 Horizontal Calf Machine
(110) 1x12, (130) 1x12 and 1 drop set: (150) 1x12 > (90) 1x6 > (50) 1x6
Total = 68 minutes
blueberry & chocolate chip muffins using Kodiak Cakes pancake/waffle mix
Meal prepping for some lunches. Put a couple pork sirloin top roasts in the crock pot for 9 hours. Came out super tender and shredded effortlessly.
Snack today = 2 hard eggs, 2 whites, light mayo on lentil cakes (like rice cakes, but better tasting & texture)
Meal today = leftover Easter ham, white rice, broccoli
Greek Yogurt bars. You are supposed to keep them in the fridge. But, I keep them in the freezer. They taste and have the texture chocolate covered cheesecake!
7 Likes
Thanks wifey;). Xo. Anything for you! And a great pump:rofl:! Can’t wait for this next program!!!
1 Like
Tuesday, April 3, 2018
Best Damn Workout Plan for Natural Lifters - Pull Day
1 Lying Leg Curl
(60) 1x8
(65) 1x8
drop set: (75) 1x6 > (45) 1x8 > (35) 1x6
2 DB Pullover
(45) 1x12
(50) 1x10
mTor activation set: 1x7
3 Chest Supported DB Row Pronated Grip
(45) 2x10
rest/pause set: (50) 1x8, 1x6, 1x4
4 Preacher Curl plate loaded Hammer Strength
(45) 1x8, 1x6
mtor activation set: 1x6
Total = 63 minutes
Wednesday, April 4
Best Damn Workout Plan for Natural Lifters - Push Day
1 Squat
(135) 1x6
(155) 1x6
rest/pause set: (165) 1x5, 1x3, 1x2
2 Bench Press
(115) 1x6
(135) 1x3
rest/pause set: (135) 1x3, 1x2, 1x1
3 DB Lateral Raise
(40) 2x8
drop set: (40) 1x8 > (30) 1x10 > (30) 1x12
4 Lying DB Tricep Extension
(30) 2x12
mTor activation set: (30) 1x6
Total = 71 minutes
+
Took a family bike ride to a local brewery for dinner last night. (about 25 minutes each way).
I’ve posted this before, but it’s worth seeing again:
Burger topped with pastrami, sauerkraut, Swiss, tomato & Russian dressing
2 Likes
2 Likes
Killer workout with the wifey and can’t wait for dinner tonight:wink:!!! Glad I have such a kick ass partner in gym and marriage that can keep up with me 
1 Like
Thursday, April 5, 2018
Best Damn Workout Plan for Natural Lifters - Pull Day
1 Cable Pull Thru
(42.5) 1x12, (50) 1x12
mTor activation set: (50) 1x8
2 Lat Pull Down (supinated grip)
(90) 1x12, (100) 1x15
drop set: (125) 1x6 > (90) 1x8 > (60) 1x10
3 Seated Row (neautral grip)
(100) 2x10
mTor activation set: (100) 1x5
4 Alt. DB Hammer Curls
(20) 1x24, (25) 1x12
drop set: (30) 1x8 > (20) 1x12 > (15) 1x20
Conditioning Circuit - 10 minutes
Jump Rope 30 sec
Farmer’s Walk 20 yds
Back Lunges x10 ea
Total = 69 minutes
Friday, April 6
Best Damn Workout Plan for Natural Lifters - Push Day
1 Leg Press
(180) 1x10, (200) 1x10
mTor activation set: (200) 1x6
2 Incline DB Press
(90) 2x6
drop set: (100) 1x5 > (60) 1x8 > (40) 1x10
3 Plate Front Raise
(35) 2x10
mTor set: 1x4
4 Rope Tricep Extension
(30) 1x10, 1x8
drop se: (30) 1x6 > (25) 1x8 > (20) 1x10
Conditioning - 10 minutes
KB Swing x15
Walking Lunge x20
Push-Ups x10
Total = 85 minutes
Saturday, April 7
Best Damn Workout Plan for Natural Lifters - Pull Day
1 Deadlift
(205) 2x6
rest/pause set: (205) 1x4, 1x3, 1x2
2 Low Cable Row
(72.5) 1x12, (80) 1x12
rest/pause set: (87.5) 1x10, 1x6, 1x4
3 Rear Cable Fly
(20) 2x10
mTor set: 20) 1x7
4 Alt. Cross Body Hammer Curl
(20) 1x25, (25) 1x20
drop set: (25) 1x18 > (15) 1x24, 1x18
Conditioning - 10 minutes
Hammer Curl to Overhead Press (20) x10
Farmer’s Walk w/5 shrugs every 6 steps - (90lbs) 20 yds
Hamstring Curl on Ball x15
Total = 71 minutes
Sunday, April 8
Best Damn Workout Plan for Natural Lifters - Push Day
1 Seated Smith Shoulder Press
(40) 2x6
rest/pause set: (40) 1x6, 1x3, 1x2
2 Leg Extension
(75) 1x10, (80) 1x10
drop set: (90) 1x10 > (75) 1x10 > (55) 1x9
3 Horizontal Calf Machine
(170) 2x8
mTor activation set: (170) 1x6
4 Close Grip Bench
(95) 1x8, (115) 1x7
rest/pause set: (115) 1x7, 1x4, 1x3
Total = 50 minutes
Monday, April 9
Glute Day
1 BB Hip Thrust w/3 sec hold
(135) 1x10, 1x12, 1x15
2 Split Squat Smith
(bar) 3x10 ea
3 Box Push (don’t have a prowler, so I used a low box) - long, slow strides
(box) 1x36 (25) 1x36, (50) 1x36, (75) 2x36, (50) 1x36 (25) 2x36
4 Hip Abductor Machine - 5 sec hold / 5 sec negative
(40) 1x10, (30)2x12
(30) 1x5 w/5 pulses at top of each rep
5 Glute Press Machine - 5 second hold
(30) 2x10 each
6 Stair Climb Machine - 10 minutes
Total = 85 minutes
Thursday Dinner = Scallops & asparagus
Thursday Dessert = Salt & Straw Sweet Corn & Waffle Cone ice cream
“A sweet corn ice cream with chocolate covered waffle cones, freckles of salted brown butter, and ribbons of rich vanilla caramel”
Friday Lunch = Ham, rice, egg & asparagus
I won a prize pack from Flap Jacked including pancake mix, cookie/baking mixes and Mighty muffins
Mighty Muffins
Baked some cookies
Dinner last night = Pepper Steak (flank steak, onions, green bell peppers)
7 Likes
. #teamkillinit
1 Like