T Nation

My "Get Fit" Log (Over 40, Female)


#527

Tuesday, April 10, 2018
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Pull Day

1 Lying Leg Curl
(65) 1x10
(75) 1x8
drop set: (80) 1x6 > (65) 1x10 > (55) 1x12

2 DB Pullover
(50) 1x8
(55) 1x8
rest/pause set: (55) 1x8 > 1x4 > 1x2

3 Chest Supported Row Pronated Grip
(100) 1x8
(110) 1x8
rest/pause set: (100) 1x8 > 2x6

4 Preacher Curl plate loaded Hammer Strength
(45) 2x8
mtor activation set: 1x6

Total = 63 minutes

Wednesday, April 11
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Push Day

1 Squat (smith machine)
(90) 3x10

2 Bench Press
(135) 1x5, 1x4
rest/pause set: (115) 1x8 > 1x4 > 1x3

3 DB Lateral Raise
(30) 1x10
(40) 1x8
drop set: (40) 1x8 > (30) 1x10 > (20) 1x12

4 Lying DB Tricep Extension
(30) 1x12
(40) 2x10

Total = 60 minutes (tired/low energy)

Thursday, April 12, 2018
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Pull Day

1 RDL DB
(100) 1x10, 1x12
mTor activation set: (100) 1x6

2 Lat Pull Down (supinated grip)
(100) 1x12
(105) 1x12
drop set: (125) 1x10 > (90) 1x12 > (60) 1x15

3 Seated Row (neautral grip)
(100) 1x10
(105) 1x10
rest/pause set: (120) 1x6, 1x4, 1x3

4 Alt. DB Hammer Curls
(25) 1x20, 1x16
drop set: (25) 1x12 > (20) 1x16 > (15) 1x20

Total = 70 minutes

Friday, April 6
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Push Day

1 Leg Press
(230) 2x12
rest/pause set: (270) 1x8, 1x6, 1x4

2 Incline DB Press
(80) 1x8
(90) 1x8
drop set: (100) 1x8 > (80) 1x6 > (60) 1x4

superset
3A Plate Front Raise
(45) 2x8
mTor set: 1x6

3B Seated Calf Raise
(90) 1x6
(45) 1x8
mtor activation set: (45) 1x6

4 Rope Tricep Extension
(25) 2x10
mTor activation set: (25) 1x8

Conditioning Circuit - 10 minutes
KB Swing x15
Back Lunge x10 ea
Push-Ups x10

Total = 90 minutes

Saturday, April 14
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Pull Day

1 Deadlift
(185) 1x6
(205) 1x6
rest/pause set: (205) 1x6, 1x4, 1x3

2 Seated Row
(105) 1x10
(120) 1x6
drop set: (120) 1x6 > (70) 1x10 > (55) 1x15

3 Rear Cable Fly
(26) 2x12
mTor set: (26) 1x6

4 Alt. Cross Body Hammer Curl
(20) 1x24
(25) 1x20
drop set: (30) 1x10 > (25) 1x12 > (20) 1x20

Conditioning Circuit - 10 minutes
Hammer Curl to Overhead Press (30) x10
Farmer’s Walk w/5 shrugs every 5 steps - (100lbs) 20 yds
Hamstring Curl on Ball x15

Total = 78 minutes


#528

Monday, April 16, 2018
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Push Day

1 Seated Smith Shoulder Press
(40) 2x6
mTor set: (40) 1x4

2 Leg Extension
(70) 1x12, (90) 1x10
drop set: (90) 1x10 > (70) 1x10 > (60) 1x10

3 Horizontal Calf Machine
(150) 1x10
(170) 1x8
mTor activation set: (170) 1x7

4 Close Grip Bench
(95) 1x10, (115) 1x8
rest/pause set: (115) 1x8, 1x4, 1x3

Conditioning Circuit - 10 minutes
Ball Slam x10
Push-Ups x10
Goblet Squat x10

Total = 80 minutes

:fork_and_knife:
Tacos: shrimp, chickpeas, avocado, cabbage, hot sauce

Pepper steak, rice & egg

Protein Brownies - Flapjacked double chocolate baking mix, greek yogurt, light cream cheese

Grilled chicken, broccoli, black beans

Sweet & Spicy Shrimp over fried rice


#529

Hey Jamie you’re back

Nice workouts you put in there.

And you made me hungry again, great looking plates :slight_smile:


#530

Good workouts! Good looking food :slight_smile:


#531

Did these taste as good as they look? :drooling_face:


#532

Thanks!
And I’m not going anywhere… just crazy week and didn’t have time to log.

Thanks! Good food makes me happy. =)~

Affirmative =)


#533

:muscle:even on no sleep that was fun!


#534

Tuesday, April 17, 2018

:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Pull Day

1 Lying Leg Curl
(60) 1x8
(75) 1x6
drop set: (75) 1x8 > (60) 1x10 > (50) 1x12

2 DB Pullover
(50) 1x8
(55) 1x8
rest/pause set: (60) 1x8 > 1x3 > 1x2

3 Dead-Start Smith Machine Rows
(70) 1x8
(90) 1x8
rest/pause set: (90) 1x8, 1x5, 1x3

4 Preacher Curl plate loaded Hammer Strength
(45) 1x8
(50) 1x8
rest/pause set: (50) 1x6, 2x3

5 Treadmill Incline Walk - 10 minutes

Total = 86 minutes

:fork_and_knife:

Celebratory Dinner & Dessert last night (hubby doing awesome things at work again)

Steak, shrimp, watermelon, baked po w/Greek yogurt & Ghee (if you haven’t tried Ghee, do it!)

Strawberry Rhubarb Pie from Whole Foods

This morning, I got to join hubby & daughter out for breakfast. These pancakes were HUGE & fluffy.


#535

Loved the heavy rows and the celebratory steak dinner and Rhubarb pie dessert wasn’t bad either! Thanks;)


#536

Wednesday, April 18, 2018

:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Push Day

1 Squat
(135) 1x8
(155) 1x8
rest/pause set: (175) 1x6, 1x3, 1x2

2 Bench Press
(115) 1x8
(135) 1x5
rest/pause set: (135) 1x6 > 1x3 > 1x2

superset
3A DB Lateral Raise
(40) 2x10
mTor set: (40) 1x4 <— challenging doing these as slow negatives
3B Seated horizontal calf press
(155) 1x12
(170) 1x12
drop set: (170) 1x12 > (130) 1x14 > (90) 1x16

4 Lying Tricep Extension w/plate
(35) 1x10
(45) 1x10
mTor set: (45) 1x4

Conditioning Circuit
10 minutes
1 Box Jump x10
2 Russian Twist (10lb ball) x30
3 Jump Rope 30 seconds

Total = 100 minutes

:fork_and_knife:

If you had to pick only ONE meat to eat for the rest of your life, what would you choose? I would have to choose chicken thighs.

Stir-fry chicken thighs, green beans, rice & egg

Grilled chicken thighs, green beans, rice & egg


#537

Steak, but if you were cooking, pretty much everything you post here.
How was the rhubarb pie? Looked AMAZING!


#538

Beef rib eye on the bone


#539

Another killer session! I’d choose STEAK or chicken thighs bc I’m cooking for you anyway. Lol! :kissing_heart:


#540

Chicken, they are easy to catch and fix. I f I just one to choose it must be the end of the world as we know it. Steak is yummy but way to hard to catch in its natural form


#541

I’m a thigh fan too !!


#542

Haha! I wish my kids loved my cooking! =)~

It was really good! Tasted mostly like strawberry but the rhubarb adds a little sour/tang.

I love steak too; don’t get me wrong. But, the chicken thighs are so tasty, forgiving to cook and very versatile.

Hey, I cook more often than you… you just happen to better on the grill than me! =)

Oh gosh, If I had to hunt my own food, I’d starve to death. lol

Yaaass!
:raised_hands:


#543

Thursday, April 19, 2018
:weight_lifting_woman:
Best Damn Workout Plan for Natural Lifters - Pull Day

superset
1A Lat Pull Down (supinated grip)
(100) 1x14
(120) 1x10
rest/pause set: (125) 1x10, 1x6, 1x4

1B Seated Row (neautral grip)
(100) 2x10
drop set: (100) 1x10 > (85) 1x10 > (70) 1x12

2 RDL DB
(100) 2x12
drop set: (100) 1x12 > (70) 1x12 > (50) 1x16

3 Alt. DB Hammer Curls
(20) 1x24
(25) 1x20
drop set: (30) 1x12 > (20) 1x20 > (15) 1x30 (plus some more but lost count cuz I was pretty much at failure and hubby kept “assisting” and saying "3 more… 2 more… 2 more… when all i wanted to do was cry. lol )

4 Incline Treadmill Walk 10 minutes

Total = about 70 minutes

:fork_and_knife:
protein brownie topped with Whipped Chocolate PB = heaven

running errands at lunch today and couldn’t resist getting a poke bowl since it was right next door (if you aren’t familiar with Poke, it’s basically raw fish. This one happens to be Salmon over some mixed green & rice. Topped with a spicy crab, sauce, mango, edamame, etc)