Leave that bad boy out! I’ve been using mostly for rice, artichokes & easy peel hard boiled eggs!
Sunday, June 17, 2018
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
1 Muscle Snatch
(45) 4x12, 1x10
2 Trap Bar Row
(95) 4x12
circuit - 4 rounds
3a Battle Rope 30 sec
3b Push-ups x15
egg white wrap with ham, cheese, peppers, spinach
Shrimp and Broccoli for dinner
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
These came out a little crisp like donut holes
Tuesday, June 19, 2018
45 minute walk with hubby before work this morning
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!
I hope everything get back to normal soon.
We will be back killin it before you know it!
Heal up!
Come back stronger!
I’m Back!
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
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
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
4th of July burgers and dogs and apple pie heated on the smoker
Chicken, quinoa salad, broccoli
Quest Nutrition pizzas
Poke bowl
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
Now my lunch suck your food sound so amazing!
Ha ha! Thanks!
Welcome back
Glad to have my training partner back . Now we can start eating more too
Welcome back! And incredible cooking skills, as always!
Welcome back!!
Wednesday, Aug 8
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
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
Saturday, Aug. 11
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
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
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
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
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
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
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
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
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
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.
That’s exactly right! . Swolemates. Haha
Friday, Aug 17
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
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
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
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
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)