T Nation

My fitness and food log


#568

Wednesday, May 2, 2018

:weight_lifting_woman:
pull day

1 BB RDL
(95) 1x12
(105) 2x10
mTor activation set: (105) 1x6

2 Lat Pull Down D-bar
(100) 1x12
(120) 1x10
drop set: (120) 1x10 > (90) 1x10 > (75) 1x10

3 Seated Row v-grip
(100) 1x12, 1x11
rest/pause set: (100) 1x10, 1x6, 1x5

4 Alt. DB Hammer Curl
(25) 2x18
drop set: (30) 1x8 > (20) 1x20 > (15) 1x30


Friday, May 4, 2018

:weight_lifting_woman:
push day

1 Leg Press
(270) 2x10
rest/pause set: (270) 1x10, 1x6, 1x4

2 Incline DB Press
(90) 1x7, 1x8
rest/pause set: (90) 1x8, 1x4, 1x3

superset:
3a Front Raise
(45) 2x8
drop set: (45) 1x8 > (35) 1x8 > (25) 1x10

3b Calf Press
(210) 2x12
mTor set: (210) 1x6

4 Tricep Press Down
didn’t note weight/reps


Saturday, May 5, 2018

:weight_lifting_woman:
push day

1 T-bar Row chest supported
(70) 2x8
drop set: (75) 1x8 > (50) 1x8 > (25) 1x12

2 Deadlift
(185) 1x6
(205) 1x5
rest/pause set: (205) 1x6, 1x4, 1x3

3 Rear Cable Fly
(50) 1x10
(60) 1x10
mTor set: (60) 1x6

4 Cross Body Hammer Curl
(25) 1x16
(27.5) 1x12
drop set: (27.5) 1x12 > (22.5) 1x14 > (17.5) 1x24


Monday, May 7, 2018

:weight_lifting_woman:
push day

1 Leg Extension
(70) 2x15
drop set: (80) 1x14 > (65) 1x9 > (50) 1x6

2 Landmine Press singles
(10) 1x10, 1x12
drop set: (20) 1x8 > (10) 1x6 > (bar) 1x4

3 Tricep Overhead Rope
(20) 1x14, 1x15
rest/pause set: (20) 1x14, 1x8, 1x6

about 60 minutes


:fork_and_knife:
pork sirloin chop, roasted carrots, sauerkraut (very low cal. so I had 2 plates)

scallops, chow mein

ooey gooey brownies from scratch (i usually use a box mix)

pork sirloin chop (had to toss that 1 under-cooked piece on the right, fried rice, carrots, peas

banana oat cookies = oats, banana, whey, walnuts

more scallops. I love scallops.


#569

Tuesday, May 8, 2018

:weight_lifting_woman:
Pull Day

1 Deadlift - squat stance
(185) 1x6
(205) 1x6
Cluster Set: (225) 1x4, 5x1

Cluster Set = Use a weight that you could lift for 2-4 reps. Then do as many sets of 1 rep as possible with 15-20 seconds of rest between each. Stop when you know that the next rep will be iffy.

2 Assisted Pull-Up Machine
(55) 2x8
rest/pause set: (55) 1x11, 1x5, 1x4

3 BB Curl
(50) 1x8
(50) 1x10
(50) 1x10 > drop to (30) 1x5 w/slow negatives, (30) 1x3 only negative

4 Face Pull
(35) 2x12
mTor set: (35) 1x8

Total = 70 minutes


Wednesday, May 9, 2018

:weight_lifting_woman:
Push Day

1 Goblet Squat
(40) 1x15
(45) 1x12
mTor set: (45) 1x8

2 Arnold Press
(50) 2x8
mTor set: (50) 1x4

3 Incline DB Press
(70) 1x8
(90) 1x8
rest/pause: (90) 1x8, 1x3, 1x2

4 Seated Horizontal Calf
(180) 2x8
drop set: (180) 1x8 > (135) 1x5 > (90) 1x4

5 Skull Crushers
(50) 2x8
rest/pause set: (50) 1x10, 1x6, 1x4

Total = about 70 minutes


:fork_and_knife:
These aren’t very pretty. But, holy crap were they delicious! Mediterranean seasoned chickens on the Pellet grill for 3 hours. I can’t take any credit for them though; hubby cooked them. There’s not much I love more than a great meal that I didn’t have to cook!


#570

Nice workouts. Actually that chicken looks fantastic! Full of flavour I bet! It’s nice when the hubby’s cook, even better when they do it well!


#571

Thursday, May 10, 2018
:weight_lifting_woman:
Pull Day

1 DB RDL
(110) 1x10, 1x12
myo set: (110) 1x12, 4x3, 1x2

2 Chest Supported DB Rows
(90) 1x10, 1x12
mTor set: (90) 1x6

3 Plate Overhead Raise
(25) 1x10
(35) 1x8
drop set: (35) 1x8 > (25) 1x6 > (10) 1x10

4 Seated DB Curl
(40) 1x6, 1x8
drop set: (40) 1x8 > (30) 1x8 > (20) 1x10

Total = 60 minutes


Friday, May 11, 2018
:weight_lifting_woman:
push day

1 Bench Squats
(185) 1x3
(155) 1x8
cluster set: (165) 1x4, 3x1

2 Incline DB Press - narrow
(60) 2x12
myo set: (70) 1x10, 4x3, 1x2

superset:
3a Cable Fly
(27.5) 1x12, 1x10
drop set: (27.5) 1x10 > (17.5) > 1x12 > (12.5) 1x14

3b Seated Horizontal Calf
(210) 2x10
drop set: (210) 1x10 > (150) 1x12 > (90) 1x14

Total = 67 min


:joy::rofl:
Funny:
When Hubby & I workout together, we aren’t ones to BS and chat other than some motivational sh!t talking. The other day, after a set, hubby told me I should “mtry” (pun on mTor activation) and I couldn’t stop laughing! Maybe you had to be there… =)~


#572

I fell wayy too far behind on your log than I like to. Awesome work in the kitchen and weight room!


#573

If you can talk; you’re not working hard enough;). Haha. And we don’t bc we MtRy. Haha. :heart:


#574

Thanks! I appreciate that!


#575

Saturday, May 12, 2018

:weight_lifting_woman:
pull day

1 Seated Leg Curl
(70) 1x12
(85) 1x10
drop set (85) 1x10 > (55) 1x12 > (40) 1x14

2 DB Pullover
(55) 2x10
myo set: (55) 1x10, 3x3, 1x2

3 Low Cable Row singles
(47.5) 2x10
mTor set: 1x4

4 3 way cable curl (cables behind you, in front, beneath)
(25) 1x10, 1x8, 1x7

5 Farmer’s Walk
(90) 3x up & back gym

Total = 75 minutes

Was super stoked to see our gym finally got a trap bar!


Monday, May 14, 2018

:weight_lifting_woman:
push day

1 Smith Machine Split Squat
(40) 1x12, 1x10
rest/pause set: 1x10, 1x6, 1x4

2 Smith Machine Calf Raise on step
(90) 1x10
(140) 1x10
rest/pause set: (140) 1x8, 1x5, 1x3

3 Bench Press
2 warm-up sets
myo set: (145) 1x4, (135) 2x3, 1x2

4 Landmine Press singles
(10) 1x12
(20) 1x10
rest/pause set: (20) 1x10, 1x2, 1x2

5 negative accentuated rope press downs
(42.5) 1x6
(50) 1x4, 1x3

Total = 90 minutes


Tuesday, May 15, 2018

:weight_lifting_woman:
pull day

1 Deadlift - wide stance, from platform
(185) 2x8
myo set: (180) 1x8, 3x3, 1x2

  • glutes were super sore from yesterday. kept weight low today. concentrated on form fix; keeping toes from coming up

2 Assisted Pull-Up Machine
(55) 2x10
myo set: (55) 1x10, 3x3, 1x2

3 BB Curl
(50) 1x8, 1x10
rest/pause set: (50) 1x8, 1x4, 1x3

4 Face Pull
(37.5) 2x10
mtor set: 1x8

Total = 60 minutes

:fork_and_knife:

meal today = grilled chicken thighs, rice & roasted broccoli & carrots

If you like sweet & salty: this mix is awesome!


#576

Wednesday, May 16, 2018

:weight_lifting_woman:
Push Day

1 Goblet Squat
(50) 2x12
rest/pause set: (55) 1x12, 1x8, 1x4

2 Arnold Press
(60) 1x5
(80) 1x4
drop set: (60) 1x8 > (40) 1x6 > (30) 1x10

:laughing:

Total blonde moment on the Arnold Press. Misread my log, thinking I used 50lb dbs last session. When in reality, 50lbs was total weight. So, today, when I was doing my warm-up sets with 30’s and 40’s, I was thinking: “Damn! How the hell did I use 50’s last time?” ( I didn’t! I used 25’s!)

3 Incline DB Press
(40) 1x8
(90) 1x6
myo set: (90) 1x8, 2x3, 1x2

superset
4A Horizontal Calf Press
(210) 1x10, 1x12
drop set: (210) 1x10 > (150) 1x12 > (110) 1x14

4B Skull Crusher
(50) 2x10
rest/pause set: (50) 1x10, 1x5, 1x4

Total = about 70 min


:fork_and_knife:

Hubby cooked this pork shoulder for 10 hours on the pellet grill:

So, of course, Taco Tuesday was shredded pork tacos!
(topped with avocado, cilantro, green onion, non fat Greek yogurt & lime juice)

I posted these before. But, they are finally available nationwide in some Walmart stores: Clio Greek Yogurt Bars. I store them in the freezer and then let temper for a few minutes on the counter before eating. Taste & texture of them is chocolate covered cheesecake!

1 bar =
140 calories
7g fat
12g carbs
8g protein
1g fiber (practically a salad)
with billions of probiotics!

check the store locator at cliosnacks.com to see if they are available near you!


#577

You’re welcome blondie ;). Haha. Or you would’ve thought you lost half your strength since last session. :kissing_heart:


#578

Thursday, May 17, 2018

:weight_lifting_woman:

Pull Day

1 DB RDL
(100) 1x12
(110) 1x12
myo set: (110) 1x12, 3x3, 1x2

2 Chest Supported DB Rows
(90) 1x10
(100) 2x10
rest/pause set: (100) 1x8, 1x4, 1x3

3 Plate Overhead Raise
(25) 1x10
(35) 1x8
rest/pause set: (35) 1x10, 1x5, 1x4

4 Seated DB Curl
(40) 2x12
rest/pause set: (40) 1x12, 1x5, 1x4

Total = 60 minutes


Friday, May 18, 2018

:weight_lifting_woman:

push day

1 Leg Extension
(70) 1x15
(80) 1x15
drop set: (90) 1x12 > (70) 1x9 > (50) 1x12

2 Incline DB Press - narrow
(60) 1x10, 1x12
rest/pause set: (70) 1x10, 1x5, 1x4

3 Cable Fly
(40) 1x10, 1x12
rest/pause set: (40) 1x15, 1x10, 1x5

4 Cable Lateral Raise (was supposed to be Landmine Lateral Raise but I’m not strong enough yet to even do the empty bar. even chocking up on it)
(7.5) 3x10

Total = about 60 min


#579

Sunday, May 20, 2018

:weight_lifting_woman:
pull day

1 Deadlift - wide stance, from platform
(225) 2x3
rest/pause set: (225) 1x6, 1x3, 1x2

2 Assisted Pull-Up Machine
(55) 2x10
rest/pause set: (55) 1x10, 1x5, 1x4

3 BB Curl
(50) 1x10, 1x8
50) 1x10 drop > (30) 1x10

4 Face Pull
(35) 2x12
mtor set: 1x6

Total = 60 minutes


Monday, May 21, 2018
:weight_lifting_woman:
push day

1 Goblet Squat
(45) 1x12
(50) 1x12
mTor set: (50) 1x8

2 Arnold Press
(40) 1x10
(50) 1x10
rest/pause set: (50) 1x8, 1x5, 1x3

superset
4A Horizontal Calf Press
(210) 2x12
drop set: (210) 1x12 > (170) 1x14 > (130) 1x16

4B Skull Crusher
(50) 2x8
rest/pause set: (50) 1x12, 1x6, 1x4

5 Incline Treadmill Walk - 10 minutes

Total = about 60 min


Tuesday, May 22, 2018

:weight_lifting_woman:
pull day

1 Seated Leg Curl
(85) 2x10
mTor set (85) 1x8

2 DB Pullover
(55) 2x10
myo set: (55) 1x10, 3x3, 1x2

3 Low Cable Row singles
(42.5) 1x10, 1x12
mTor set: 1x6

4 3-way cable curl
(12.5) 3x24 (x8 each > cables behind you, in front, beneath)

5 Farmer’s Walk w/Trap Bar
(90) x1
(140) x2

Total = 70 minutes


:fork_and_knife:

Tried the new protein bars from PEScience. These are great in my opinion. Super soft bars and flavors are on point.

210 calories
26g carbs
7g fat
19g protein
12g fiber
2g sugar

Dinner last night = pork loin chop, artichoke, no sugar added applesauce, sauerkraut


#580

Wednesday, May 23, 2018

:weight_lifting_woman:
push day

1 Smith Split Squats
(40) 1x10
(50) 1x10
rest/pause set: (50) 1x12, 1x6, 1x4

2 Smith Calf Raises
(140) 1x10
(160) 1x10
rest/pause set: (160) 1x10, 1x6, 1x4

3 Bench Press
(115) 2x10
myo set: (115) 1x10, 3x3, 1x3

superset
4a Overhead Plate Raise
(25) 1x10, 2x12
4b Negative Accentuated Tricep Rope Push Down
(30) 1x6
(40) 1x8, 1x6

Total = about 70 minutes


#581

710 mins? :joy::muscle:. Felt like it but slightly less ;). :kissing_heart:


#582

Do you just eat artichokes plain? In Santa Cruz, we dipped the in butter, or better yet, Hollandaise.

Doesn’t fit my macros.


#583

I eat them plain sometimes. But, more often I’ll use a tablespoon of light mayo. Just a tiny tab on each bite makes all the difference for me.


#584

I fixed it smarty pants. thanks! :wink:


#585

Thursday, May 24, 2018

:weight_lifting_woman:

Pull Day

1 DB Romanian DL
(100) 3x12

2 Chest Supported Rows
(90) 1x12, 2x10

3 Landmine Press singles (made up for not doing them yesterday)
(10) 1x10, 1x12, 1x10

4 Preacher Curl Hammer Strength
(45) 1x10, 1x8,
single drop set: (45) 1x6 > (25) 1x12

Total = 60 minutes



:baseball:

I don’t have any new food pics on my phone. So, I’ll post a proud mama pic. [And i’m sure his papa is proud too. @conigs333 =) ]

Our son’s (he’s 9) baseball season has ended and I couldn’t be more proud of him. He went from being really upset with me for signing him up for baseball again (because his heart belongs to hockey) to being one of the better players on the team and really learning to enjoy the sport.


#586

Isn’t it the most wonderful feeling to feel pride in your children?


#587

Yes! I feel like such a sap all the time! My eyes well up all the time for the smallest of things!
:blush: