My fitness and food log

Leave that bad boy out! I’ve been using mostly for rice, artichokes & easy peel hard boiled eggs!

Sunday, June 17, 2018

:weight_lifting_woman:

1 Trap Bar Deadlift
(185) 4x8

2 Landmine Press singles
(20) 1x8, 3x10

3 Battle Rope
20 sec, 30 sec rest, 8 rounds


Monday, June 18, 2018

:weight_lifting_woman:

1 Muscle Snatch
(45) 4x12, 1x10

2 Trap Bar Row
(95) 4x12

circuit - 4 rounds
3a Battle Rope 30 sec
3b Push-ups x15


:fork_and_knife:

egg white wrap with ham, cheese, peppers, spinach

Shrimp and Broccoli for dinner


:smiley:

I finally got an Air Fryer! Woo hoo! New toy to cook with. And I’m putting EVERYTHING in there to test it out. Even made hard “boiled” eggs in it!

Air Fryer stuff :point_down:

These came out a little crisp like donut holes

3 Likes

Tuesday, June 19, 2018

:walking_woman:
45 minute walk with hubby before work this morning

:newspaper_roll:

I’m going on a medical leave for a few weeks. I wont be able to lift or do any activity for awhile. But, I’ll be back at it as soon as I get the release. =)

Hope everything is ok!

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I hope everything get back to normal soon.

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We will be back killin it before you know it! :muscle:

Heal up!

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Come back stronger!

1 Like

I’m Back!
:smiley:

I’ve been cleared to exercise. Have to keep it easy & light for awhile. No compound movements, no direct core work. But, I’m happy to be back in the gym in any capacity. I’ve missed it.

Thanks for the well wishes @littlelee @donnerschweer @duketheslaya @raoh1990

:weight_lifting_woman:
Saturday, August 4th (1st day back)
1 Lat Pull Down (55) 3x15
2 Preacher Curl (10) 3x15
3 Seated Leg Curl (40) 3x12
4 Seated Chest Supported Row Machine (40) 3x15

Sunday, August 5th
1 Seated Chest Press (Iso Lateral Machine) (20) 4x10
2 Standing Cable Shoulder Press - v grip (6.25) 3x10
3 Leg Extension w/3 sec holds (30) 1x15, 1x12, 1x10
4 Tricep Rope pull downs (6.25) 3x12

Tuesday, August 7th
1 Lat Pull Down (D bar) (55) 1x15, (60) 3x20
2 Seated Chest Supported Row Machine (45) 1x20, (50) 3x20
3 Seated DB Bicep Curl (20) 4x15
4 Standing DB Hammer Curl (alt) (10) 2x24, 2x20
5 Face Pull (20) 4x12

:fork_and_knife:
Some food pics for your viewing pleasure…

Salmon going on the grill

Air Fryer: Sweet Potato fries

Air Fryer: broccoli

Hubby knows the way to my heart with boneless/skinless thighs on the grill

Air Fryer: jicama fries

Quinoa salad
image

4th of July burgers and dogs and apple pie heated on the smoker

Chicken, quinoa salad, broccoli

Quest Nutrition pizzas

Poke bowl
image

Smoked brisket ala hubby (insanely tender and juicy) I seriously stood over the pan and went savage on it before ever sitting down to the dinner table with it.

A trip to Lake Tahoe means donuts from Glazed And Confused

pork loin chops, sauerkraut, broccoli

Trader Joe’s cauliflower gnocci (really good! whatever you flavor them with will mask the cauliflower taste.) I’ve had them with olive oil, salt, pepper & Parmesan cheese and again with a sun-dried tomato pesto sauce

Breakfast skillet = egg, pork loin, grilled asparagus & yellow peppers

Baked Spaghetti Squash (this was fantastic and super filling!) Mixed the cooked squash up in the skin with marinara, cottage cheese, Italian seasonings. Topped with cooked ground turkey and a little shredded cheese.

Lunch out with hubby. My chipotle chicken salad, his Ahi burger

This is NOT my photo. But, it’s one of the photos I saw that made me drag the family to this place after a nice day at the San Francisco zoo. Roast beef sandwiches, burgers, fried chicken sandwiches, tots, dirty fries and Frozen Custard. I wish we lived closer to this place. But, it’s for the best that it’s not in daily striking range.

Chicken, broccoli, grilled peppers, non fat Greek yogurt over shredded lettuce

Air Fryer green beans. It’s hard for me to get excited over veggies. But, these were really good. Used olive oil, salt, pepper, garlic powder and onion powder

2 Likes

Now my lunch suck :wink: your food sound so amazing!

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Ha ha! Thanks!

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Welcome back

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Glad to have my training partner back :heart_eyes:. Now we can start eating more too :joy::joy::joy:

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Welcome back! And incredible cooking skills, as always!

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Welcome back!!

1 Like

Wednesday, Aug 8
:weight_lifting_woman:

1 Leg Press (50) 4x20
superset:
2a Leg Ext (40) 1x15, 3x12
2b Walking Lunge 4x12
3 DB Incline Chest (20) 1x15, (30) 3x15
4 Seated Smith Machine shoulder press (10) 3x12

Thursday, Aug 9
1 DB Incline Chest (30) 3x20
2 Bench Step Ups 1x30, 2x20
superset:
3a Leg Curl (40) 3x15
3b Cable Fly (12.5) 3x20, 1x15

:fork_and_knife:
I’ve made protein balls a lot, just by adding a small amount of water to protein powder, smashing it together into a ball and freezing for a bit. But, recently I’ve been adding 7g coconut flour and 7g Lily’s baking chips (chocolate sweetened with stevia) and it makes the mixture taste more like cookie dough. I use a cookies n cream flavored protein powder.

steak salad with tomatoes and avocado

My new favorite bone broth. Some come plain. But, these are lightly seasoned and that makes it tasty for sipping or adding to recipes.

tasty, ready made, frozen, grass fed & finished patties

5 Likes

Saturday, Aug. 11
:weight_lifting_woman:

1 Lat Pull Down (55) 1x20, (70) 3x12
2 Seated DB Curl (30) 1x8, 2x10, 1x8
3 DB Row singles (20) 4x15
4 Cross Body Hammer Curl (15) 1x24, 3x20
5 Incline Treadmill Walk - 10 minutes

Sunday, Aug 12
:weight_lifting_woman:
forgot to bring my log today

1 Incline DB Chest Press
2 DB Bench Press
3 Tricep Cable Rope Press
superset:
4a Reverse Tri Press
4b Cable Fly

Monday, Aug 13
:weight_lifting_woman:

1 Leg Extension (40) 3x15
2 Seated DB Shoulder Press (20) 3x12
superset:
3a Leg Press (90) 3x15
3b Landmine Press Singles (bar) 1x10, 1x12, 1x15

Tuesday, Aug 14
:weight_lifting_woman:

1 Lat Pull Down d-bar (70) 1x15, (75) 1x15, 2x12
2 Bicep Cable Rope Curl (15) 3x12
superset:
3a Seated Chest Supported Row (45) 1x15, (55) 3x15
3b TRX Preacher Curl body weight 3x8, 1x6
4 Elliptical - 10 minutes

:fork_and_knife:

Pro Tip for cooking spaghetti squash:
Stab the squash a few times with a big knife
Put the whole thing on a plate & microwave for 15 minutes
Let cool for a bit cuz it will be hot AF
It will now be super soft and easy to cut down the middle
Scoop out the middle gunk and seeds
Shred the squash with a fork

Flapjacked PB&J Protein muffines in the Air Fryer

Chicken tenders, green beans & cauliflower gnocchi with sun-dried tomato pesto

4 Likes

It’s been about 2 1/2 weeks since I was released to start training again. Feeling better and stronger as time passes.

It was a bit of a mental battle getting back into it and being so restricted on movements. I was almost embarrassed to have people see me using such light weight or look like i’m not making much effort because I can’t strain too hard just yet. I enjoy being seen as “strong”. But, I’m getting good mind/muscle connection in these workouts and realize that nobody is watching or gives 2 sh*ts what I’m doing at the gym except for me & hubby and that’s all that matters anyway.

Tuesday, Aug 14
:weight_lifting_woman:

1 Lat Pull Down D-bar (70) 1x15, (75) 1x15, 2x12
2 Bicep Cable Curl Rope (15) 3x12
superset:
3a Seated Chest Supported Row (45) 1x15, (55) 3x15
3b TRX Body Weight Preacher Curl 3x8, 1x6
4 Elliptical - 10 minutes

Wednesday, Aug 15
:weight_lifting_woman:
1 Cable Fly (30) 4x12
2 DB Incline Bench Press (40) 4x12
3 Tricep Cable Push Down (11.25) 4x12
superset:
4a Reverse Tricep Push Down (6.25) 4x15
4b Seated Iso Lateral Chest Press (20) 1x12, (20) 3x10

Thursday, Aug 16
:weight_lifting_woman:

1 Landmine Shoulder Press singles (bar) 1x15, (5) 3x12
2 Seated Smith Machine Shoulder Press (20) 4x12
3 Step-Up singles 1x15, 1x10, 1x5
4 Front Raise plate (10) 1x15

:fork_and_knife:
Chicken tenders, zucchini and “not so fried” rice

These Perfect Bars are SO damn good. They are very calorie dense because they are mostly almond or peanut butter. But, they toss in 20 superfoods so, it’s basically a salad. =)

Have some new protein / low cal ice creams to try out. I won them and they were shipped right to my door on dry ice.

image

3 Likes

That’s exactly right! :kissing_heart:. Swolemates. Haha

Friday, Aug 17
:weight_lifting_woman:

superset:
1a Lat Pull Down (75) 4 x 12
1b Standing Low Cable Row (30) 4x15

superset:
2a Preacher Curl (25) 4x12
2b Farmer’s Walk - Trap Bar (50) x4 laps

Saturday, Aug 18
:weight_lifting_woman:

1 Incline DB Chest Press (40) 1x15, ( 50) 3x12
2 Bench Press (65) 4x15
superset:
3a Cable Fly (30) 3x15, + drop set (30) 1x9 > (20) 1x10
3b Bench Step Ups 4x20
4 Tricep Rope Push Down (15) 1x15, 1x10, 1x8, 1x6

Sunday, Aug 19
:weight_lifting_woman:

superset:
1a Leg curl (55) 4x15
1b Leg Ext (55) 1x12, 3x15
3 Hack Squat (body weight) 1x20, (20) 2x20
4 DB Hammer Curl (40) 3x10 + drop set (40) 1x10 > (20) 1x15
5 Outdoor Hill Walk - 30 min

Tuesday, Aug 21
:weight_lifting_woman:

Tried this today:

1 Seated Rear Delt Raise (10) 3x15
2 Leaning Side Lateral (5) 2x15
3 Front Raise plate (10) 1x18

4 Smith Machine Seated Shoulder Press (20) 1x15, (30) 2x12 + drop set (30) x10 > (20) x6
5 Horizontal Seated Calf Press - slow & hold - (110) 3x10 + drop set (110) x10 > (70) x6

:fork_and_knife:

Lil Buff Protein Cocoa Crave Cake & PB Chocolate Chip Swell ice cream & whipped cream

Pork Loin Chops, Air Fryer green beans, sauerkraut, raw bell peppers

Instant Pot honey sesame chicken thighs, green beans, white rice.

(per T-Nations’s suggestions I cook my rice and let sit overnight in fridge to make it starch resistant and also add a little coconut oil when cooking it)

3 Likes