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