T Nation

My fitness and food log


#669

Yes, but you could if you had to because you lift, lol.

Not sure what you mean by this other than my Cali experience makes new York seem so much the worse. I grew up in Oregon, have spent all of my summers in Cali, lived in the Bay Area and Sacramento, love it there - certainly not a bad choice except for how it makes NY seem barbaric.


#670

I grew up elsewhere and Cali is terrible. And Jamie def could’ve. Haha :metal::muscle:


#671

Friday, October 19, 2018

:weight_lifting_woman:

superset:
1 Leg Ext (50) 1x15, (60) 1x15, (70) 1x15
2 Leg Curl w/5 sec hold (55) 1x10, (70) 2x10

3 Reverse Hacksquat (90) 1x15, (180) 1x12, 1x13, 2x12

superset:
4 horizontal calf press (170) 1x12, 1x13, 2x12 drop (130) 1x12
5 plate loaded preacher curl (45) 2x8, 1x7, 1x6 drop (25) 1x7

:jack_o_lantern:
A little Halloween humor…


#672

Saturday, October 20, 2018

:weight_lifting_woman:

superset:
1 Smith Machine Bent Over Row (50) 1x15, (70) 3x8 drop (25) 1x15
2 DB Incline Chest Press neutral grip (80) 1x12, 1x10, 2x8 drop (50) 1x15

3 Lat Pull Down D-bar (85) 1x20, (100) 1x15, 2x12

4 Cable Fly (40) 4x15 drop (20) 1x15

Sunday, October 21, 2018

:weight_lifting_woman:

superset:
1 Rack Pull (95) 4x15
2 Dead Start Row (95) 4x10

superset:
3 Seated Chest Supported Machine Row (70) 4x20
4 Ergometer Row Machine 1 minute x4

5 Rope Pull Thru w/3 sec hold at top and bottom (30) 4x12

6 Farmer’s Walk trap bar (135) x3

Monday, October 22, 2018

:weight_lifting_woman:

1 Guillotine Chest Press (65) 1x20, (75) 1x20, (95) 2x12 rest/pause 1x4

2 DB Incline Chest (70) 2x12, 1x10, 1x8 drop (50) 1x8 drop (40) 1x12

3 Cable Fly (40) 1x20, 1x16, 2x15

Tuesday, October 23, 2018

:weight_lifting_woman:

1 Muscle Snatch (45) 3x10

2 Scrape the wall shoulder press (65) 2x9, 2x8

3 Tri set:
upright cable row (6.25) 1x15, (8.75) 3x20
db side lateral (20) 4x15
db rear delt raise (20) 4x15

Wednesday, October 24, 2018

:weight_lifting_woman:

superset:
1 Lat Pull Down (85) 1x20, (100) 1x15, 1x10, (85) 2x12
2 Seated Cable Row (70) 1x20, (85) 2x10, 1x12 rest/pause set: x12, x6, x5

3 Single DB Row (30) 1x15, (35) 3x15

4 Rope Straight Arm Pull Down (8.75) 4x15

Thursday, October 25, 2018

:weight_lifting_woman:

Circuit 1
DB Farmer’s Walk (100) x3
Assisted Dip Machine 3x12

Circuit 2
DB Clean & Press singles (20) 1x10, 2x12
Battle Ropes 1 min x3

Circuit 3
Assisted Push-ups 1x10, 1x11, 1x12
Spin Bike 1 min x3

:fork_and_knife:
:fork_and_knife:

Scallops & Cauliflower Gnocchi w/Peso

Cauliflower Gnocchi with snack size Real Good Foods “pizzas” - (Their pizza crust is made from chicken)

Pork Loin Chops, Green Beans & Sauerkraut

Lil Buff Pumpkin Protein Cake baked with sauteed cinnamon apples

Homemade Meatballs for Spaghetti night


#673

Friday, October 26, 2018

superset:
1 Leg Extension (60) 1x15, (70) 2x15
2 Leg Curl (70) 2x12, 1x10

3 Reverse Hack Squat (90) 1x15, (180) 1x12, (200) 3x8

4 Hoizontal Calf Machine (170) 3x15, drop set (170) 1x12 > (130) 1x8 > (110) 1x7

:fork_and_knife:

breakfast:
Egg, Ham, Cheese sandwich on Thin Cakes


#674

Friday, October 26, 2018

:weight_lifting_woman:

superset:
1 Leg Extension (60) 1x15, (70) 2x15
2 Leg Curl (70) 3x12

3 Reverse Hack Squat
(90) 1x15
(180) 1x12
(200) 3x8

4 Horizontal Calf Machine
(170) 3x15
drop set: (170) 1x12 > (130) 1x8 > (110) 1x7

Saturday, October 27, 2018

:weight_lifting_woman:

1 Bench Press
(45) 1x10
(65) 1x10
(95) 1x10
(115) 1x5, 1x6, rest/pause set x6, x3, x1

2 Incline DB Fly
(40) 1x12
(50) 1x10, 4x12

3 Overhead Tricep Rope Extension
(8.75) 4x15

Sunday, October 28, 2018

:weight_lifting_woman:

1 Muscle Snatch
(45) 4x15

2 BB RDL
(45) 3x20, 1x10 with 5 sec hold at top & bottom

3 Incline Chest Machine
rest/pause set: (40) 1x25, 2x12, 3x10, 1x8

Monday, October 29, 2018

:weight_lifting_woman:

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

superset:
2a Seated Cable Row wide grip (70) 1x15, (85) 2x12, 2x10
2b Lat Pull Down v-grip (70) 5x12 drop (55) 1x12 drop (40) 1x20

3 Single Low Cable Row
(8.75) 1x15
(13.75) 1x15
(16.25) 2x15

Tuesday, October 30, 2018

:weight_lifting_woman:

1 Scrape the Wall BB shoulder press
(65) 1x6
(70) 1x6, 2x5, 2x4

Tri-set:
2a DB Rear Delt (20) 1x20, (30) 2x15
2b DB Front Raise (20) 1x20, (30) 2x10 singles
2c DB Side Lateral (20) 1x15, (30) 2x12

3 DB Upright Row
(40) 2x10

:fork_and_knife:

Salmon in the Air Fryer is SO f*ing good. It’s a must try if you have an Air Fryer.


#675

Wednesday, October 31, 2018

:weight_lifting_woman:
circuit:
1a Row Machine 1 min
1b Assisted push-ups x15, x10, x10, x4 reg

circuit:
2a Farmer’s Walk (135) x3
2b Battle Rope 30 sec x3

circuit:
3a Jump Rope 1min
3b Curls (40) 3x13

Thursday, November 1, 2018
:weight_lifting_woman:

superset:
1 Leg Extenstion (55) 1x15, (70) 1x15, (75) 1x15
2 Leg Curl (70) 1x12, 1x15, (85) 1x10

3 Squat (45) 1x15, (95) 4x10

superset:
4 Horizonal Calf Machine (170) 1x12, (190) 1x12, 1x15, 1x11, (210) 1x10
5 Bicep Curl (40) 2x12, 1x10, 1x6

Friday, November 2, 2018

:weight_lifting_woman:

1 Incline DB Bench (80) 2x10, (90) 1x8, 1x6

2 Tricep Push Down (30) 1x15, (35) 3x12

superset:
3 Cable Fly (20) 1x15, (25) 1x12, 2x10 drop (20) 1x8 drop (15) 1x4
4 Overhead Tricep Rope (20) 3x12

Saturday, November 3, 2018

1 Rack Pull
(95) 1x10
(115) 1x10
(135) 4x12

2 Cable Pull Thru (30) 1x15, 3x12

superset:
3 Face Pull (11.25) 1x15, (13.75) 1x15, (16.25) 2x15
4 KB Clean & Press singles (18) 3x10

Sunday, November 4, 2018

:weight_lifting_woman:

1 Muscle Snatch (45) 1x12, 3x10

2 Landmine Shoulder Press singles (bar) 1x15, (10) 3x15, 1x13

3 Landmine Row singles (10) 1x15, (15) 1x15, 3x12

4 Chest Supported Seated Row Machine (50) 2x15, (70) 2x12

Monday, November 5, 2018

:weight_lifting_woman:

superset:
1 Lat Pull Down (85) 1x12, (100) 1x12, (105) 1x12, 1x10
2 Cable Hammer Curl rope (25) 1x10, (30) 2x12, (35) 1x10

superset:
3 Low Cable Row (21.25) 1x15, (26.25) 1x15, (28.75) 1x15, (31.25) 1x15
4 Cable Curl (13.75) 1x15, (16.25) 2x10, 1x8

5 BB Curl hold & slow negatives (40) 1x8, 1x6, 2x5

:fork_and_knife:

Roasted Pumpkin Seeds in the Air Fryer

Had to make more Salmon

Dinner Halloween Night: we bought a 1/2 baked deep dish pizza and hubby finished it off on the smoker. Delish!

My son says I’m obsessed with the Air Fryer. Could be true. Hubby wanted bacon on his egg sandwich

Made some “faux enchiladas”. Pour some enchilada sauce over chicken and bake! I used chicken tenderloins & put a cut down the middle so they would cook quickly. Sprinkled 2oz of cheese over the top. But, honestly, I wouldn’t miss the cheese next time. Topped it off with non-fat greek yogurt, avocado, green onion and cilantro.

Baked some nutrient packed cookies. (Blueberry Chia Muesli, protein, collagen, coconut flour)


#676

Tuesday, November 6, 2018

:weight_lifting_woman:

1 Squat
(45) 1x10
(95) 1x8
(115) 2x10, 2x8

  • Feels good to be easing back into the complex movements. One thing about rehab-ing is I think my form and mind/muscle connection have improved.

superset:
2 RDL (45) 1x12, (95) 4x12
3 Horizontal Calf Machine (170) 1x8, (190) 1x10, (210) 2x12, rest/pause set: x12 > x6 > x5

4 Leg Extension
40) 1x12
(65) 1x10
(70) 1x10
(75) 1x10
drop set: (75) 1x9 > (50) 1x8 > (40) 1x8

Wednesday, November 7, 2018

:weight_lifting_woman:

1 DB Incline Bench Press
(70)1x12
(80) 4x10 drop (60) 1x8

superset:
2 DB Incline Fly (50) 4x12
3 Tricep Push Down (11.25) 1x20, (13.75) 3x15

:fork_and_knife:

Snack this morning
protein shake (1 scoop + water)
sweet & savory toast = 2 slices sprouted flax bread, mashed avocado w/salt (wish I had some pepper too) and the other with coconut oil, cinnamon & splenda

calories = 356
carbs = 26g
fat = 16g
protein = 28g
fiber = 8g


#677

Thursday, November 8, 2018

1 Military Press
(45) 1x10
(55) 1x8
(65) 4x6, 1x5, 1x4 drop on last rep (45) 1x15

2 Arnold Press
(40) 1x10
(50) 2x10, 1x8

3 Tri set:
Bent over rear delt (30) 1x20, 2x15
Plate front raise (25) 3x10
DB side Lateral (30) 1x10, 2x12

4 KB clean & press singles (18) 1x15

:weight_lifting_woman:

Friday, November 9, 2018

1 Straight Arm Pull Down (25) 1x15, (30) 2x15
2 Dead Start Row (95) 1x10, (105) 2x10, 2x8
3 Seated Chest Supported Row Machine (70) 1x15, (85) 1x12, 2x10, 2x8

:weight_lifting_woman:

Saturday, November 10, 2018

1 Squat
(95) 1x8
(115) 3x10, 1x12

superset:
2 RDL (45) 1x10, (95) 1x12, (105) 4x12
3 Horizontal Calf Machine (190) 1x10, (210) 1x10, 4x12

4 Leg Extension
(50) 1x12
(70) 2x12
(75) 1x12 and a rest/pause set: 1x11, 1x5, 2x4, 1x3

:weight_lifting_woman:

Sunday, November 11, 2018

1 Military Press
(45) 1x10
(65) 1x8, 2x7, 1x6, 1x5

2 Bench Press
(95) 1x8
(115) 2x6, 2x5

superset:
3 muscle snatch (45) 2x10, 3x8
4 cable fly - small cable station (22.5) 4x12, 1x20 fast

:weight_lifting_woman:

Monday, November 12, 2018

superset:
1 Lat Pull Down d-bar (70) 1x15, (85) 1x15, (100) 1x15
2 Cable Pull Thru (25) 1x15, (30) 1x15, (35) 1x15

3 Rack Pull
(95) 1x12
(115) 1x5
(135) 1x10
(145) 3x12

superset:
4 Low cable row v-grip (35) 1x20, (50) 1x20, (65) 2x15
5 Glute Bridge w/5 sec hold 1x10, 3x12 hold to fail on last rep

6 Farmer’s walk trap bar (135) x4 w/ 30-40 sec rest

:weight_lifting_woman:

Tuesday, November 13, 2018
Knees didn’t feel good & energy was low. Modified to keep it light today.

1 Reverse Hack Squat (140) 1x10, (160) 1x10, (180) 1x6

2 Leg Extension (40) 4x15

circuit: 3 rounds
3 Row machine 2 minutes
4 push-ups

:fork_and_knife:
Still hooked on the salmon

Grass-fed / grass-finished ribeye & steamed broccoli

coconut & macadamia nut crusted haddock (I bought pre-seasoned from Whole Foods)


#678

Wednesday, November 14, 2018

1 Scrap the Wall shoulder press (65) 1x6 , (70)3x6, 1x5

2 DB Incline Chest Press (50) 1x10, (70) 1x8, (80) 1x12, 3x10

3 Cable fly (40) 1x10, 3x12

4 Muscle Snatch (45) 4x10

:weight_lifting_woman:

Thursday, November 15, 2018

1 Rack Pull (135) 1x8, (155) 3x10, rest/pause set: x10, x6, x4

superset:
2 Seated Cable Row wide (70) 4x12
3 Cable pull thru (35) 4x12

4 Lat Pull Down rope (70) 4x12

5 Farmer’s Walk trap bar (135) x4

:weight_lifting_woman:

Friday, November 16, 2018

1 DB Incline Chest Press (80) 1x10, 1x8, (90) 1x6, 2x8

2 DB Incline Fly (50) 1x12, 1x4, (60) 1x5, 2x10, 1x8

3 DB Close Grip Incline Press (40) 1x15, (50) 3x12 drop (40) 1x10

4 KB Swing (25) 3x20 w/10 sec rest

:weight_lifting_woman:

Saturday, November 17th, 2018

1 Scrap the Wall Shoulder Press (65)1x6, (75) 1x6, 1x5, 2x4

superset:
2 Cable Side Lateral singles (3.75) 1x10, 1x12, 2x10
3 Front Raise plate (25) 2x12, 2x10

Circuit:
4 KB Clean & Press singles (18) 1x15
5 KB Swing (25) 2x10 w/10 sec rest

:weight_lifting_woman:

Sunday, November 18, 2018

1 Lat Pull Down d-bar (100) 4x12

2 Bent BB Row (95) 1x8, 4x10 drop (45) 1x20

superset:
3 Seated Cable Row v-grip (85) 1x10, 1x12, 2x10
4 Straight Arm Pull Down (25) 1x10, 112, 2x10

:weight_lifting_woman:

Monday, November 19, 2018

1 Leg Curl (55) 3x12

2 Squat
(45) 1x10
(95) 1x10
(115) 1x10
(125) 3x8

superset:
3 RDL (45) 1x20, (95) 1x10, 3x12
4 Horizonal Seated Calf Machine (170) 1x8, (210) 1x8, (215) 1x10, 2x12

:fork_and_knife:

Sometimes I have zero desire to eat veggies. But, lately I’ve been really loving asparagus in the air fryer with some avocado oil & salt

Pork loin chop, artichoke ( I eat with 1 tbl of light mayo) and sauerkraut

Got to try a new burger place: Super Duper Burger. So, so good! Thankfully, it’s not close enough for me to frequent often. (No, this isn’t all mine)


#679

Tuesday, November 20, 2018

1 DB Incline Chest (80) 1x10, (90) 1x10, 1x9, 1x8 drop (50) 1x10
2 Cable Fly (17.5) 1x15, (22.5) 1x15, (27.5) 2x12
3 Close Grip Bench (65) 1x15, (85) 2x12, 1x11

Wednesday, November 21, 2018

1 Smith Machine Seated Shoulder Press (40) 1x10, (50) 1x12, (55) 1x12, (60) 2x10 drop (40) 1x8
superset:
2 Rear Delt Machine (35) 3x15, (40) 1x15
3 Plate Front Raise (25) 1x15, 1x20, (35) 2x12 drop (25) 1x10

Thursday, Nov. 22, 2018

1 Lat Pull Down d-bar (85) 1x20, (90) 1x20, (100) 1x13, 1x12
2 Bent BB Row (45) 1x20, (95) 1x11, 2x12, 1x11, 1x10, rest/pause set: (95) x9, x5, x4
3 DB Pullover (20) 1x10, (25) 3x12
4 KB Swing (25) 2 minutes (total = 68 swings)

Friday, Nov. 23, 2018

1 Leg Extension pause reps (70) 2x12, 1x15, 2x12
2 RDL (45) 1x15, (95) 1x12, (115) 1x12, 2x10
superset:
3 Goblet Squat (25) 3x10
4 Lunge Back alternating 3x20

Saturday, Nov. 24, 2018

1 Scrape the wall shoulder press (65) 2x10, 1x9, 1x8, 1x6
superset:
2 Rear Cable Fly (12.5) 2x20, 1x16, 1x15
3 Muscle Snatch (45) 2x10, 2x8

Sunday, Nov. 25, 2018

1 Rack Pull (95) 1x12, (135) 1x12 (185) 4x6
2 Chest supported seated row machine (70) 1x15 (85)1x15, 4x12 drop (70) x10 drop (50) x15
3 Single High Row (iso lateral machine) (45) 1x20, (55) 1x15, (60) 1x15, 1x12
4 High Row - same machine (120) 1x12 drop (90) x12

Monday, Nov. 26, 2018

1 Squat (95) 1x8, (115) 1x6, (135) 3x6
superset:
2 Alternating bench step-up 3x16
3 Cable Pull Thru (30) 1x15, (35) 3x15
4 Leg Ext (40) 1x15, (60) 1x14, 4x11 (short rests)

Tuesday, Nov. 27, 2018

1 DB Incline Chest Press (70) 1x10, (80) 4x10
2 Cable Fly (40) 1x12, 1x15, 2x12 drop (30) 1x8
circuit: 4 rounds
3 Farmer’s Walk (135)
4 Battle Ropes

Wednesday, Nov. 28, 2018

1 Seated DB Shoulder Press
(40) 1x20, (50) 1x15, (60) 2x10, 1x8
drop set: (60) 1x10 (40) 1x12, (30) 1x15
drop set: (60)1x8, (40) 1x8, (30) 1x8
Tri set:
2 Arnold Press (30) 2x15, 2x12
3 Seated Reverse should press (iso lateral machine) (20) 1x10, 1x12, 2x10
4 BB Front Raise (20) 1x10, 3x12

Thursday, Nov. 29, 2018

  • mostly all partial reps

superset:
1 Lat Pull Down (85) 1x20, (100) 4x15
2 Tricep Push Down (30) 1x20, (35) 4x15

superset:
3 Reverse Bent BB Row (45) 1x20, (65) 1x20, (85), 1x16, 1x15, (95) 2x15
4 Incline Close grip DB Bench (40) 1x20, (60) 1x15, (70) 3x12, 1x10

superset:
5 Seated Cable Row (55) 1x20, (70) 1x16, (85) 1x14, (90) 1x12
6 Overhead Tricep Rope (20) 1x20, (30) 1x15, 1x14, 1x12

Friday, Nov. 30, 2018

1 Smith Squat w/feet fwd (70) 1x15, (90) 2x15, (110). 2x10 (weights include bar weight)
2 Smith RDL pause reps (70) 2x15, 2x12
superset:
3 Seated Calf Machine (80) 2x20, 2x18
4 Alternating Walking Lunge 4x24

:smiley:


For anyone that hasn’t heard, California had a big Romaine Lettuce recall for E. coli

:fork_and_knife:

For Thanksgiving, we went to an Aunt’s house. I didn’t have to cook anything. But, I did make French Silk Pies. We also brought pumpkin and strawberry rhubarb pies that we purchased.

Thanksgiving inspired: Trader Joe’s cauliflower gnocchi “stuffing”

Homemade Chicken Enchilada soup topped with cilantro, greek yogurt and avocado

Meal today: salmon patty & asparagus


#680

Saturday, December 1, 2018

1 Military Press - partial reps (55) 1x12, 1x8, 1x12, 1x10, 3x12

superset:
2 Face Pull - partial reps (13.75) 1x20, (16.25) 1x20, 2x15
3 muscle snatch (45) 2x12, 2x10

4 Incline Treadmill Walk 15 min

Sunday, December 2, 2018

Tri-set:
1 Military Press (45) 3x15
2 Bent BB Row (45) 3x20
3 RDL (45) 3x20

Circuit
4 KB Swing (30) 3x20
5 Air Squat 3x20
6 Push-up (on knees) 3x20

7 Incline Treadmill Walk 12 min

Monday, December 3, 2018

1 Rack Pull
(95) 1x20
(135) 2x15
(155) 2x12, 1x10

2 Landmine Row - partials * weight doesn’t include bar weight
(25) 1x20, (50) 1x20, 1x18, 1x16, 1x15 drop (25) 1x15

superset:
3 Standing High Cable Row - partials (42.5) 1x25, (50) 3x20
4 Seated Cable Rope Row - partials (70) 1x20, (85) 3x15

Tuesday, December 4, 2018

1 Incline Bench Press BB - partial reps - (65) 1x15, (75) 1x15, (85) 3x10, 1x8, 1x10

2 Cable Fly
(40) 1x15, 1x20, 1x15
drop set: (40) x15 > (30) x10 > (20) x10
drop set: (40) x12 > (30) x7 > (20) x12
drop set: (40) x12 > (30) x8 > (20) x10
drop set: (40) x12 > (30) x8 > (20) x10

:fork_and_knife:
pork loin chops & green beans

Cauliflower gnocchi topped with 1 string cheese & low sugar pizza sauce (melted in air fryer)

Grass Fed / Grass Finished pan fried burgers

Lil Buff Protein chocolate cake topped with banana & berries


#681

Wednesday, December 5, 2018

superset:
1 DB Side Lateral (20) 1x18, 1x16, 1c15, 1x14
2 Upright DB Row (30) 4x12

superset:
3 Reverse Grip BB Front Raise (curl bar) 4x12 * don’t know the weight of the bar
4 Seated DB Shoulder Press (50) 4x10

superset:
5 Face Pull (16.25) 2x15, 2x12
6 Bent Over Plate Row (50) 1x15, 1x12, 1x10, 1x12

7 DB Shrug (40) 1x20

:fork_and_knife:
Hubby recently went on a hunting trip to Montana for Mule Deer. He came home with a sh*t ton of venison. He made dinner last night with it and this was my first time eating Venison (other than as a kid eating some jerky). I was a little weirded out by eating a new meat. But, it was actually pretty good. Kinda just tasted like eating a grass fed beef steak.


#682

I have cousins in Montana, love to visit! Love venison as well, a little jelly!


#683

That was awesome! Can’t wait for the rest!


#684

I work at an outdoor and hunting place. We get all sort of strange meat. Deer, moose, bear, beaver, boar, elk and some birds too

So different ten the store meat in a better way.


#685

Growing up we ate a lot of game. Deer, rabbit, squirrel, ground hog, coon, just about anything my grandpa could trap or shoot. All tastes good if cooked right.


#686

Thursday, Dec. 6, 2018
1 Smith Squat (70) 2x20, (90) 3x20
2 RDL (45) 1x12, (95) 3x12, 1x10 w/pause at top & bottom

circuit
3 Air squat 1x15, 2x20
4 KB swing (30) 1x15, 2x20

Friday, Dec. 7, 2018
superset:
1 Seated cable row (55)1x20, (85) 1x12, 1x15, 1x12
2 Lat Pull Down (70) 1x15, (85) 3x12

3 Bent BB Row rev. grip (95) 1x15, (115) 1x12, 1x9, 1x8, 3x6 drop, (95) 1x12

4 DB Pullover (30) 1x12, (35) 1x12, (40) 1x10

Saturday, Dec. 8, 2018
1 Scrape the wall shoulder press (45) 1x10, (55) 1x10, (65) 2x10, 2x8, 1x7

superset:
2 cable side lateral (3.75) 3x12
3 KB clean & press (18) 3x10

4 Incline treadmill walk - 5 min

Sunday, Dec. 9, 2018
complex:
1 Military press (45) 1x10, (55)4x10
2 Bent BB row (45) 1x10, (55) 4x20
3 RDL (45) 1x10, (55) 4x20

circuit:
4 KB swing (30) 3x30
5 air squat 3x20
6 knee push-ups 3x20

7 Incline treadmill walk - 12 min

Monday, Dec. 10, 2018
1 Assisted pull-up machine (70) 3x10

superset:
2 Leg curl partials (30) 1x15, (45) 4x15
3 jumping jacks 5x25

superset:
4 Leg ext partials (70) 1x20, 3x18, 1x17
5 Jump rope 5x50

6 Incline treadmill walk -10 min

Tuesday, Dec. 11, 2018
1 Lat Pull Down (85) 1x15, (100) 3x12
2 Dead start row (65) 1x10, (95) 1x8, (105) 4x8
3 DB pullover (35) 1x15, (40) 1x15, 2x12
4 Incline treadmill walk - 10 min

Wednesday, Dec. 12, 2018
1 DB Incline Bench (70) 1x12, (80) 1x12, 4x10
2 Cable fly (30) 1x15, (40) 1x15, (45) 1x10, (40) 1x12 drop (30)x10 drop (20)x10, (40)x5 mtor

circuit
3 Jump rope 4x80
4 DB Farmer’s walk (100) 4x70 steps

Thursday, Dec. 13, 2018
1 Smith seated shoulder press (70) 1x10, 3x7, 1x6
2 Cable side lateral singles (5) 1x15, 1x13, 2x10
3 Cable crossover (10) 1x12, 1x20, (20) 2x15
4 KB clean & press singles (20) 4x10

Friday, Dec. 14, 2018
superset:
1 Bent bb row (95) 4x12
2 RDL (95) 4x12

circuit: 3 rounds
3 Assisted pull-up machine (85) x10
4 Farmer’s walk trap bar (135)
5 Battle rope

Sunday, Dec. 16, 2018
warm-up superset:
1 Leg ext (70) 3x15
2 Leg curl horizontal (45) 3x15

3 Reverse hack squat machine (90) 1x12, (140) 1x12, (180) 2x12, 2x15
4 RDL (95) 1x10, (115) 1x10, (135) 1x10, 1x8

circuit:
5 Jump rope 45s 2x30s
6 KB swing 45s, 2x30s

Monday, Dec. 17, 2018
1 Muscle snatch (45) 2x15, 2x12
2 Rack Pull (95) 1x15, (115) 1x12, (135) 3x10
3 Incline treadmill walk - 15 min

:fork_and_knife:
Cod in the air fryer. made the coating with just egg, parmesan and seasoning


:fish:

Added some carbs to low carb pizza by putting it on a piece of Naan bread & toast in air fryer


:pizza:

New place just opened near my job. All they do is chicken and rice.


:chicken:

Pan fried chicken thighs & green beans


:chicken:

Still loving my Air Fryer salmon


:fish:

Loaded up the crockpot this morning with Grass-fed Chuck roast


:cut_of_meat:

Pan fried shrimp and burnt broccoli


:fried_shrimp: