T Nation

My fitness and food log


#588

Me too!!! It’s crazy to be the parent and seeing your children taking pride in themselves, and achieving things! I think the most important thing is to help your kids develop a healthy self esteem, then they can take on the world! I think having a hard working mama and papa who take care of themselves is a big part of that!
Let the tears flow mom!


#589

Friday, May 25, 2018

:weight_lifting_woman:
push day

1 Box Squat
(135) 1x10
(155) 1x10
rest/pause set: (155) 1x10. 1x5, 1x4

2 Arnold Press
(60) 1x6, 1x8
myo set: (60) 1x8, 3x3, 1x2

3 Incline DB Press narrow grip
(60) 1x12
(80) 1x6
mTor activation set: (80) 1x4

4 Cable Fly
(27.5) 2x12
rest/pause set: (27.5) 1x10, 1x6, 1x4

5 Horizontal Calf Press
(210) 1x12
(230) 1x10
rest/pause set: (230) 1x10, 1x6, 1x4

Total = 70 minutes


Saturday, May 26, 2018

:weight_lifting_woman:

pull day

1 Deadlift - squat stance
(225) 1x1
(205) 2x6
rest/pause set: (205) 1x6, 1x4, 1x2

2 assisted pull up machine
(55) 1x6, 1x8
rest/pause set: (55) 1x6, 1x4, 1x2

3 face pull
(42.5) 2x8
drop set: (42.5) 1x8 > (35) 1x8 > (30) 1x8

4 DB Curl
(40) 2x8
myo set: (40) 1x8, 5x3, 1x2


Monday, May 28, 2018

:weight_lifting_woman:

push day

1 Bench Squat
(135) 1x10
(155) 1x10
rest/pause set: (155) 1x10, 1x5, 1x4

2 Arnold Press
(60) 1x6, 1x8
myo set: (60) 1x8, 3x3, 1x2

3 Incline DB Press close grip
(60) 1x12
(80) 1x6
mTor activation set: (80) 1x4

superset
4a Cable Fly
(27.5) 2x12
rest pause set: (27.5) 1x10, 1x6, 1x4

4b Seated Horizontal Calf Press
(210) 1x12
(230) 1x10
rest/pause set: (230) 1x10, 1x6, 1x4

Total = 70 minutes


#590

Tuesday, May 29, 2018
:weight_lifting_woman:

Changing things up for the next few weeks. Focus is on big movements and some fat burning circuits.

1 Deadlift - squat stance
(225) 5x1
(135) 1x10

2 Lat Pull Down
(100) 1x12
(120) 1x8
(110) 2x12

Circuit - 3 rounds
3a Row Machine 250m
3b Spin Bike 1 minute
3c Ball Slam (20) x15

4 Treadmill Incline Walk 10 minutes

Total = 70 minutes


Wednesday, May 30, 2018

:weight_lifting_woman:

1 Split Squats Smith Machine
(40) 1x10
(50) 1x10, 2x12

2 Incline DB Press narrow
(60) 1x10
(70) 1x10, 1x9, 1x8

3 Circuit 3 rounds
A Farmer’s Walk (90) on trap bar
B Battle Ropes 30 sec
C Body Squat x20

Total = 54 minutes


Thursday, May 31, 2018

:weight_lifting_woman:

1 Dead start row from rack
(95) 1x8, 1x10
(115) 2x8

superset
2a assisted pull-up machine (55) 2x10, 1x8
2b Box Jumps 3x12

superset
3a KB Swing (30) 3x15
3b push ups 1x10, 2x12

4 Incline Treadmill Walk 10 minutes

Total = 52 minutes


:fork_and_knife:

Grilled burgers & salad for dinner last night. Mine was topped with blue cheese and blackberry preserves on a Brioche bun. (If you haven’t tried this combo, I highly suggest it. Blue Cheese with any sweet jam, preserves, reduction, etc. Sweet & salty combo! )

I lightened up my burger for lunch today by using Suzie’s Thin Cakes for the bun. (like rice cakes but made with lentil flour, tapioca flour, buckwheat and quinoa). I know this looks odd. However, it was really good. I quite enjoyed the crunch from the cakes. I don’t take credit for the idea; i saw someone on Instagram use rice cakes as their bread substitute.


#591

:muscle: time to kick it up for summer :wink:. Loving the new workouts!


#592

Friday, June 1, 2018

:weight_lifting_woman:

1 Box Squat
(155) 2x8
(165) 1x6, 1x8

2 Landmine Shoulder Press singles
(10) 1x12
(20) 1x10, 2x8

3 Circuit - 4 rounds
3a Jump Rope 30 sec
3b Ball Slam (20) x15

Total = 58 minutes


:fork_and_knife:

Won these little beauties on an Instagram giveaway. Shipped to me from FL to CA. They are soft like cake but a bit more dense like a soft-cooked sugar cookie dough. The colors and flavors are customizable.

Kept dinner light since I ate a few of those cookies. Shrimp & artichoke.


#593

Saturday, June 2, 2018

:weight_lifting_woman:

superset
1a Lat Pull Down d-bar (120) 1x8, 1x10, 2x8
1b Seated Row v-grip (100) 3x8. drop set: (100) 1x8 > (70) 1x10 > (55) 1x12

tri-set
2a RDL trap bar (90) 4x8
2b Farmer’s Walk trap bar (90) x4
2c BB Curl (30) 1x12, 3x15

3 Walk - outside, up & down a hill = about 25 minutes


Sunday, June 3, 2018

Active rest day
:walking_woman: :bike:
60 minute morning walk
70 minute family bike ride


Monday, June 4, 2018

:weight_lifting_woman:

1 Bench
(115) 1x10, 3x8
(125) 1x7

2 Muscle Snatch
(55) 1x6
(45) 2x12, 1x10

Circuit - 3 rounds
3a walking lunge x24
3b push-ups x12
3c horizontal leg lift x15

Total = 70 minutes


:fork_and_knife:

Out to eat for tacos: chicken, shrimp, chili verde

Egg, ham, cheese on Suzie’s Lentil Thin Cakes

Pork loin and Sauerkraut


#594

Tuesday, June 5, 2018
unplanned rest day

Wednesday, June 6, 2018

:weight_lifting_woman:
1 Deadlift w/trap bar
(185) 4x8

2 Lat Pull Down
(100) 4x15

3 Circuit 4 rounds
A Row machine 250m
B Spin Bike 1 min
C Ball Slam (20) x15

Total = 67 minutes


:fork_and_knife:

Lunch today = Carne Asada, black beans, tomatoes, avocado, cilantro, greek yogurt over lettuce


#595

Thursday, June 7, 2018

:weight_lifting_woman:

1 Hack Squat
(140) 4x10
I’ve done these Reverse for so long that I was very weak doing them forward today. Going to keep these in the rotation to work on that.

2 Incline DB Press narrow
(35’s) 4x10

3 Circuit - 3 rounds
DB Farmer’s Walk (75’s)
Battle Ropes 30 sec
Body weight squats x20

Total = 70 minutes


:fork_and_knife:

Dinner last night was Orange Chicken in the Instant Pot


#596

Yummy looking food in here as always. You finding success with your program??


#597

Define success =)~

I guess I’d say “yes” because I feel like I’m getting stronger and that’s a primary goal.


#598

Friday, June 8, 2018

:weight_lifting_woman:

1 Dead Start BB Row
(95) 1x10, 3x12

superset
2a assisted pull-up machine (55) 1x10, 2x12
2b box jump 3x12

superset
3a kb Swing (30) 4x15
3b push-ups 4x12

4 Treadmill incline walk - 10 minutes


Sunday, June 10, 2018

:weight_lifting_woman:

1 Trap Bar Squat
(95) 4x12

2 Landmine Shoulder Press singles
(20) 2x12
rest/pause set: (20) 1x8, 1x3

superset
3a jump rope 4x 30 sec
3b ball slam (20) 4x15


Monday, June 11, 2018

:weight_lifting_woman:

superset
1a Lat Pull-Down d-bar (100) 3x15, 1x10
1b Seated Row v-grip (85) 2x15, 2x10

circuit - 3 rounds
2a BB RDL (90) x12
2b DB Farmer’s Walk (65’s)
2c BB Curl (30) x12


Tuesday, June 12, 2018

:weight_lifting_woman:

1 Bench Press
(115) 4x10

2 Muscle Snatch
(45) 1x10, 4x12

Circuit - 3 rounds
3a walking lunges x24
3b push-ups x12
3c leg lifts x15


:fork_and_knife:

RX Bar came out with some nut butters. These little packets are pretty convenient on the go. They are great for easy drizzling.

Made some Thai Peanut Chicken in the Instant Pot

Protein Mug Cake with banana and vanilla almond butter

We had family over to celebrate our daughter’s birthday. Hubby had all 3 grills going: chicken thighs & corn on the cob. Our cousin made chicken wings with Parmesan, Pecorino Romano cheeses and grilled, chopped elephant garlic (that’s the garlic on the grill. HUGE!)

And then there was some sweets:

Cupcakes:
birthday cake, red velvet, pink vanilla, lemon, pb cup and salted caramel pretzel


#599

Wednesday, June 13, 2018

:weight_lifting_woman:

1 Trap Bar Deadlift
(185) 4x8

2 Lat Pull Down wide
(100) 1x15
(107.5) 2x15, 1x10

3 Circuit 3 rounds
3a row machine (250m)
3b spin bike (1 min)
3c ball slam (20) x15

Total = 66 minutes


:fork_and_knife:

Dinner last night: grilled pork loin, peppers, sauerkraut & superfood salad

Egg white wraps - just liquid egg whites and spinach. Use large pan to make it really thin. Let it cool before wrapping. Perfect for on the go burritos.

Egg white burrito with rice, ham and peppers


#600

:muscle:. Def nice to be eating healthier again after that week long birthday celebration :joy:


#601

Thursday, June 14, 2018

:weight_lifting_woman:

1 Hack squat
(140) 4x12

2 Incline DB Press - narrow
(70) 1x10, 1x12, 2x10

3 Circuit - 3 rounds
A Farmer’s Walk - trap bar (155 lbs)
B Battle Rope - 30 sec
C Body Weight Squat x20


:fork_and_knife:

Dinner last night = Honey Sesame Chicken (Instant Pot recipe), rice & snow peas


#602

Friday, June 15, 2018

:weight_lifting_woman:

1 Trap Bar Row
(95) 4x12

superset
2a Assisted Pull-up machine (70) 2x15, (55) 1x10, (70) 1x10
2b Box Jump 4x12

superset
3a KB Swing (35) 4x14
3b Push-ups 4x15

4 Treadmill Incline Walk - 10 minutes, 3mph, level 9 incline

Total = 64 minutes


:fork_and_knife:

This snack was tasty AF! Egg white wrap seasoned with a little Splenda and cinnamon. Stuffed and topped with fresh banana and Rx Bar Honey Cinnamon Peanut Butter

Easy way to prepare veggies is under the broiler.
I sprayed these with olive oil cooking spray, sprinkled Everything but the Bagel Sesame seasoning blend from Trader Joes and a little salt. Put under the broiler on high for 5 - 7 minutes.


#603

Do share. I haven’t busted out the Instant Pot in awhile now and have been wondering what to try next! Looks delicious.


#604

I just recently got mine so I’m only beginning to test it out!

https://www.sixsistersstuff.com/recipe/instant-pot-honey-sesame-chicken/

I used 4lbs of chicken and doubled the recipe (but left the honey at 1 cup and it was still super sweet. Could probably use even less)


Here’s the recipe for the Orange Chicken I made a few posts back.

We really enjoyed this one too. I’m going to try both recipes again and use chicken thighs.


#605

I absolutely love the instant pot, I use mine 4-5 days a week.


#606

Yea; the orange chicken was killer!


#607

Great, looking forward to it! Thanks.