can I come play??
Ho ho ho!..
T, Christmas came early…I may have something for you.
I’ll be back.
yes, skye…i’m here… 
survived the weekend but the AZ friends are here now. leaving weds. cooked a fantastic dinner-the husband is now going vegetarian due to some heart issues (always been a highly active and healthy eating guy, just one of those with the naturally bad cholesterol levels) so i made asparagus soup: boil vegetable stock, w/ a ton of asprgs, broccoli, 2 red potatoes. simmer shallots, garlic & jalapeno separately. add those at end of boiling. salt and pepper of course. puree the strained veggies until smooth, adding some of the broth.
i used the left over broth to boil pasta (which thickened up perfectly to be the sauce to bring the pasta together) and tossed with asparagus tips and peas. squeeze of meyer lemon…mmmmmmm! had salmon and chicken for us and the rest of my week.
so had a little of the pasta and am having some vino tonight. life is too short to not enjoy a delicious meal with dear friends. the AD will be there for me tomorrow and the rest of the week! 
today:
about an hour quick wrkout of the following, less than one min rest between sets, moved from one exercise right to the next
step-ups, bulgarian split, SLRDL with 15 DBs…for 15 min.
RDL 5 x 10 @ 115
MP 12, 12, 10, 10, 10 w/ bar
front squat 5 x 15 w/ bar
seated leg extensions 4 x 12 @ 85
lying ham curls 4 x 12 @ 60
step ups just bw for a couple min. had to split.
i will focus on metabolic and full body stuff this week. should be a deload week but that is so unnecessary considering i only did half 5/3/1 the last 3 weeks.
Ha! Nice job on the quick workout. Sounds quite challenging. And you know me, I love, love, love the no resting, heart pumping, sweat inducing stuff - so addictive.
Next time girl, I’m coming to dinner!!
the soup sounds so lovely.
mmmmm - you make vegetarian sound like an option -lol.
the soup is killer. the only option i left out (which i completely forgot about til i ate it and obviously would not have gone in the pot) is to simmer bacon with the shallots/garlic.
my true passion is cooking. and making people beyond happy when i cook for them. wine pairing is a bonus. my dream is to open a small cafe/wine bar that would have some contemporary dishes and comfort food prepared healthy. local fresh ingredients, everything from scratch where possible.
y’all are welcome to the table anytime. i’m off to train my class at work again…bleh
I love soup most of all…any soup, but especially asparagus. Or butternut squash!
Way to go on the single leg work. You are putting me to shame.
omg the cafe/wine bar sounds awesome. you should totally do it.
[quote]kimbakimba wrote:
I love soup most of all…any soup, but especially asparagus. Or butternut squash!
Way to go on the single leg work. You are putting me to shame.[/quote]
most of my soups are broth and meat based, with crap loads of veggies. mexican style one, chicken, tomatillos, tomatoes, garlic, roasted pasilla peppers, onions LOTS of various chili powders/seasonings. cilantro & green onion. sometimes roasted corn. etc…i love making soups.
nah, not putting you to shame at all. can’t do the heavy stuff on squats so i’m trying to work through these hip issues and i’m enjoying a more thorough warm up with the unilateral leg stuff.
[quote]dejavued wrote:
omg the cafe/wine bar sounds awesome. you should totally do it.
[/quote]
as soon as my money tree is ready to harvest, i’m there! must.start.playing.lotto.
i could get my goat cheese from you deja! and fancy soaps to put in the loo!
i will now refer to the following warm up as the “usual step-ups/unilateral leg stuff” for future reference:
(15 dbs, various step-ups, high knee ups, cross overs on step w 4 risers. bulgarian split, SLDL. do this with a quick rest every 5 min or so, repeat for 15-20 min)
again, focusing on more of circuit style < 1 min rest btwn sets, no rest between exercises, trying to get more of a full body thing on most days.
DB flat press 22.5s x12, 30 DBs 4 x12
DB flat flys 22.5s 4 x12
2 superset of skull-crushers to very narrow grip BB press 40 BB 12/12, 10/10
bent over DB rows, 45 2 x12 each arm
10 tricep bench dips (yowser)
HS iso-lateral high row 2 45 plates, 12 reps both arms, then 3 x 12 single arm rows, beautiful ROM and form.
ybar tricep push-downs 3 x20 @ 50
then drop sets to almost failure 12 @50, 10@ 40, 20@30, 20@ 20 <<<yes, going for lactic acid burn
single arm tricep push-downs 10 x 15 each arm
tricep bench dips, mustered 9
2 sets x 20 hypers.
lil more BW step up stuff.
attempted HIIT on stair-master…5 min and i was annoyed and ready to go home. (445 gym crowd piling in and friends at home) i sooooooooo need to get back into ‘cardio’
post-workout carb source was several bites of some sinful desserts i picked up for hung-over girls. mocha espresso cheese cake something. so looking forward to getting back on the wagon tomorrow.
yes, get back on that wagon!!
that’s your warmu-up?! nice! i think that will really help with the hips (also my problem).
Also re: the not so heavy squatting - in my lifting program I don’t necessarily go balls out on the heavy lifts - its the accessory work where I’m ‘allowed’ to lift to fatigue. I think the logic behind this is that the accessory work is what helps make you stronger for the heavy lifting. So i’m with you.
Great job getting into the gym despite having houseguests. The sort of workouts you are doing are hard, hard, hard. Yet they don’t yield PRs so its difficult to stay motivated. Stay motivated!!
[quote]kimbakimba wrote:
I love soup most of all…any soup, but especially asparagus. Or butternut squash!
Way to go on the single leg work. You are putting me to shame.[/quote]
you should try butternut squash with fresh pineapple - blended and a touch of curry. Your guests won’t know what hit them 
yums
[quote]talenaah wrote:
[quote]dejavued wrote:
omg the cafe/wine bar sounds awesome. you should totally do it.
[/quote]
as soon as my money tree is ready to harvest, i’m there! must.start.playing.lotto.
i could get my goat cheese from you deja! and fancy soaps to put in the loo! :)[/quote]
homer drool freshhhh gooaat cheese - Deja pleaze adopt me?
[quote]kimbakimba wrote:
Great job getting into the gym despite having houseguests. The sort of workouts you are doing are hard, hard, hard. Yet they don’t yield PRs so its difficult to stay motivated. Stay motivated!![/quote]
Well said Kimba
[quote]nlmain wrote:
[quote]kimbakimba wrote:
I love soup most of all…any soup, but especially asparagus. Or butternut squash!
Way to go on the single leg work. You are putting me to shame.[/quote]
you should try butternut squash with fresh pineapple - blended and a touch of curry. Your guests won’t know what hit them yums[/quote]
i loooove butternut squash! i will try this as soon as i bring it back into my eating plan, i miss it! my old PWO carb-up…butternut squash topped with some pro powder mixed in pure maple syrup…OMG…deliciousness.
tonight- i killed a metabolic circuit. which makes me very happy since i could barely muster the energy to get there. tired and such…was totally dragging, and steamy windows when i arrived at 8 was not promising…
kick ass metabolic work tonight: 1.5 hour total time in gym
10 min “usual step up /unilateral leg stuff” with 15 DBs
then 70 min solid of the following: short rests when i needed it, about a min after 5 min of solid work or after superset
farmer’s w/ 2 x 25 plates, up and down stairs for 10 min
pre-set BB 50 lbs superset of the following:
alternating lunges 15 L/15R
RDL, heels elevated 20 reps
(threw in step ups with 15 DBs 10 each leg)
front squat ATG x10
BW step ups 1 min
Repeat the superset x 4!<<<i was getting some looks doing this stuff. approving nod from the x trainer in there working out. last 3 sets only did 10 on the lunges.
no rest between the following:
lying ham curl: 2 x10 45 lbs
2 x 15 hypers
leg “push-downs” 70 lbs 2 x 10 each leg
seated leg extensions 2 x 15 @ 85<<<<burn baby burn
more BW step-ups, cross-overs
3 x 20 25 DB swings (hip thrust thing)
last 10 min max incline walk at 3 mph.
food today: just under/around 1400. <<going to have to do some of these low days here and there. progress is slooooooow!