Saturday August 12
Had an arm day with hubby. It’s very rare that I would ever do an entire workout for just arms. It was a challenge for my little pipes!
Sunday August 13
- Landmine DL (125)3x12 > (45) x15 x10
- Seated cable row vgrip (90)2x12 and 1 heavy double rest/pause set x12 > x4 >x3
Superset 4 rounds
3a) DB Farmer’s Walk (180) up & back across gym
3b) Sprint - felt like a tank though. These “sprints” were more like a slow run
Monday August 14
- Wide stance squat (135)x8 (145)6x5
- Muscle snatch (65)4x5 > (bar)x10
- Single Landmine shoulder press (20)3x12 > (10)x12
- Bench Press (95) 2x10 and 1 heavy double rest/pause set x10 > x3 > x2
- DB upright row (55) 2x8 and drop set (55)x8 > (45)x8 > (30)x12
Tuesday August 15
Was late getting to the gym, felt rushed, my HR monitor wasn’t reading, energy low. Did a couple things and bailed
- warmed up glutes with some bridges & single leg bridges
- BB Hip Thrust 3 sec hold (135)3x10 and 1 mTor activation set x6
- BB Curl (50)4x8 and 1 mTor activation set x4
- Stair Climb machine 10 min
Let’s move on to some food pics:
Simple salad (before the beans were added) 
Avocado, garbanzo beans,cucumbers & colored peppers. Dressed with red wine vinegar, salt & pepper
Our trip to Napa on Saturday. I don’t drink so couldn’t have cared less about the wine tasting. But, our lunch was worth the trip for me! The Poke Tacos were mine. And I tasted most of everything else. Not pictured are fries & sweet potato fries.
A family member caught these in Alaska last week and shared with us. Gorgeous and delicious! Had these for dinner last night along with a big salad. We have a couple pieces of Halibut to try next
My friend is currently driving from Southern California back here to the SF Bay Area and she’s bringing me these! I’m telling myself that I will share with my family and I will only eat a couple of bites of each one. 
Flavors: Lemon Pistacio ~ Maple Bacon ~ Salted Caramel ~ The Homer Simpson ~ Blueberry Cheesecake ~ Snickers
1 Like
Wednesday August 16 2017
Donut burning workout today…
1 Hang Clean (65) 3x10
2 High Pull (55) 2x10
Circuit - 3 rounds
3a Lateral Raise (45) x8
3b Box Jump x10
3c Overhead Ball Throw (20)x10
3d Broad Jump x10
3e Ball Slam (20)x10
Circuit - 4 rounds
4a Battle Ropes 30 sec
4b Row Machine 60 sec
4c Push-Ups x10
Well, I kept my word on the sharing part. But, I ate the entire Blueberry Cheesecake, most of the Snickers and did have a couple bites of the others. Blasphemy voided? =)
1 Like
Thursday August 17, 2017
1 Standing DB Shoulder Press (60) 3x7 and 1 heavy double rest/pause set x7 > x3 > x2
2 Leg Extension (90) 3x12 and 1 mTor activation set x6
3 Muscle Snatch (55) 3x8 and 1 heavy double rest/pause set x8 > x3 > x2
4 Tri dips on assist pull-up machine (30)2x8 and 1 drop set (30)x8 > (60)x6 > (75)x8
5 Cable Fly on cable cross station (45) 2x15 and 1 mTor activation set x6
Friday August 18, 2017
1 DB Farmer’s Walk (180) x5 up & back across gym
Superset
2a Low Cable Row (130) 3x12 and 1 mTor activation set x6
2b Cable Pull Thru (80) 3x12 and 1 mTor activation set x6
3 Landmine DL (135)4x8
4 Lat Pull Down D-bar (90)x15 (105)x10 and 1 heavy double rest/pause set x10 > x4 > x2
2 Likes
Saturday Aug 19
- Push Press (95) 2x5 & 1 heavy double rest/pause set x5 x2 x1
- Reverse Hacksquat (270) 2x8 and 1 mTor activation set x4
- Incline DB bench (90) 2x7 and drop set (90)x7 > (50)x7 > (40)x10
- Negative accentuated tricep rope (80) 3x9 and drop (45)x10 > (35)x10
- DB Lateral (45) 3x10
Sunday Aug 20
- BB Hip Thrust 3 sec hold (135) 3x10 and 1 heavy double rest/pause set x10 >x3 x3
- Tbar row (2 free handles clipped together) (75) 3x8 and drop set x8 > (50)x10 > (25)x12
- Lying Leg Curl (60) 2x12 and 1 mTor set x6
- Face Pull (80) 2x15 and drop set x15 > (60)x12 > (50)x10
- Incline DB Curl (35)x6 x8 x8 drop (25)x8
Monday Aug 21
Happy Solar Eclipse! 
workout - conditioning day
Complex - 6 rounds
with 25lb Plate except for the diagonal chops I dropped to a 10lb plate
1a Goblet Squat x10
1b Swings x10
1c Bentover Row x12
1d Alternating Reverse Lunge w/Twist x10
1e Diagonal Chop x10 each side
2 Incline Treadmill Walk - level 9, 3mph - 20 minutes
2 Likes
Tuesday, August 22, 2017
Funny…
I left my workout log at the office yesterday. So, last night, when I went to write out my workout for today, I just grabbed another notebook and used my notes from this training log. “Yay” for keeping a log here!
Well, when I write in my paper log, I write down the weights I add to the bb. When I log my stuff here, I add on the 45lbs for the bar and report total weight. When I wrote out my workout for today, I forgot to account for that!
So, I start my squats this morning and load up the bar, using that extra 45lbs that I hadn’t accounted for AND tossed on an extra 5lbs thinking I’d try and increase my load from my previous session.
My squats went as follows <last week = (135)x8 (145)6x5 >
(195) x1 : thinking “Holy crap that’s heavy! That extra 5lbs makes a huge difference. I better drop the 5’s off the bar”
(185)x3 : thinking “Holy crap that’s still pretty heavy. How did I get 6x5 last week? I’m super weak today for some reason. Just drop the weight and try again next week.”
(155)5x6 : thinking “Dang! That didn’t feel as light as it should have.”
It wasn’t until I was unloading the bar that I realized what I had done. 
2 Muscle Snatch (65) 2x6 and 1 heavy double rest/pause set x6 x2 x1
3 Seated Calf Raise (70) 6x7 and 1 mTor activation set x6
4 Cable Chest Press (50) 3x15 and drop set (50)x15 > (40)x12 > (30)x12
5 Landmine Shoulder Press singles (20)x6 (25)3x8 drop (10)x12 > (bar)x12
4 Likes
Wednesday August 23 2017
workout- Pull Day
1 Lat Pull Dowh w/ D-bar (120) 2x10 and 1 mTor activation set x6
2 Seated Row (105) 2x8 and drop sets (105)x8 > (75)x8 > (60)x8
3 RDL w/ toes elevated (115)x6 x15 and 1 heavy double rest/pause set x15 x4 x2
4 Landmine DL (135)2x10 and drop set (135)x10 > (90)x8 > (45)x12
5 BB Curl (45)x6 (55)3x6 and drop set (55)x6 > (20lb db’s)x6 > (15lb db’s)x6
Thursday August 24
Started a little change-up this week. Adding in a conditioning/fat burning day every 3rd day. So, I’ll have a Push Day, Pull Day, Conditioning Day. I’ve also been struggling to stay within my calorie goal for the last couple of weeks. Been eating maintenance or slightly over. So, today I’m doing a protein pulse day for my meals. Hoping this will help me reset mentally and also prepare a bit for more family visiting this week. Always more eating out and larger family dinners involved.
workout - conditioning day
1 Hang Clean (65) 2x10
2 High Pull (55) 3x10
Circuit: 4 rounds
3a DB Lateral (45)x8
3b Box Jump x10
3c Overhead Ball Throw (20)x10
3d Broad Jump x10
3e Ball Slam (20)x10
Circuit: 4 rounds
4a Battle Ropes 30 sec
4b Row Machine 1 min
4c Push-ups x10
Protein Pusle - “Meals”
Intra workout: Mag-10
Post workout: 30g protien, 1 serv. Biotest Superfood
Mid-Morning: 30g protein, 1 scoop organic wheatgrass juice powder, 2tsp psyllium husk
Lunch: 30g protein
Afternoon: 30g protein
Dinner: 25g protein shake (water) and 30g protein ball (rolled the protein into a ball w/a little water to get to chew something
Evening: 30g protein, 2tsp psyllium husk
45g carbs / 7g fat / 171g protein = 945 calories
The toughest part of the day was actually preparing my food for tomorrow; not tasting anything.
1 Like
Friday, August 25 2017
So, I’m a bit of an Instagram junkie. I look at food mostly and I win a lot of giveaways for snacks, protein, bars & supps. But, I recently won a giveaway from a company: ButcherBox.com I received this awesome box of Grass Fed Beef and a pack of uncured, no sugar added bacon. Probably one of my favorite prizes so far.
workout - push day
1 Push Press (95) 2x5
2 Military Press (65) 2x6 and 1 mTor activation set x6
3 Leg Ext (90)3x12 and drop set: (90)x12 > (60)x7 > (45)x10
4 Incline DB Bench (90)2x8 and 1 heavy double rest/pause set x7 x2 x1
superset:
5a Tricep Dips (on assisted pull-up machine) (30)4x8
5b Leg Press (180)3x15 and drop set: (180)x15 > (90)x20 > (bar)x30
6 Seated Calf Raise (80) 4x7 and 1 mTor activation set x5
I wanted dessert for dinner. So, protein angel food cake it is! (I did eat an artichoke first! )
7 egg whites, cream of tartar, Splenda, vanilla extract. Topped with strawberries, whipped cream & sprinkles. I added Walden Farms Strawberry Syrup after the pic.
Lesson learned: don’t eat the cake while still warm cuz you can really taste the egg.
Aaaand I still have a good amount of carbs & fats left for the day. So, some ice cream may be forthcoming 
3 Likes
That’s an awesome prize to win!!! Congrats
1 Like
Thanks!
I was going to tag you and make a comment about Vegetarians… But, I figured not eating meat is punishment enough. =)~
1 Like
Haha, it would have been mean if I started yet. I’m about to go to the cottage for the week and just got off the phone with my mother-in-law and she said she just picked up 10 flank steaks, and tons of sausages etc. The BBQ will be on all week!
Also, I think ActivitiesGuy talked some sense into me. While I may still do a trial run of vegetarian eating I can’t see it being long term…but that being said, I definitely think it will reinforce the fact that I need to eat more fruit and veggies in my regular diet (which would likely require a reduced meat consumption to not blow over my calories).
2 Likes
Yes, what he said made a lot of sense. And I’m going to be sure to share his points when my friends tell me I should try and eat less meat 
I will try to focus more on the quality of the meat now when I can. 
2 Likes
That’s what is great about these forums, always learning!
2 Likes
Saturday Aug 26
workout- Pull Day
1 Sumo DL (185)2x10 1x8 and 1 heavy double rest/pause set x8 x2 x2
2 Chest Supported DB Row (100)2x8 and mTor x5
3 Single Leg Hip Thrust (feet elevated) 3x8
superset
4a Face Pull (85)3x12 and mTor x6
4b Cable Pull Thru (85)3x10 and mTor x6
Made some Protein Almond Butter:
Used an empty jar, stirred in Almond Butter, Protein Powder, Unsweetened Cocoa powder & Splenda. Came out pretty good! 
Almond Butter is a good choice to just stir together since it’s so runny. If I use a thicker butter like PB, I’d use a mixer.
4 Likes
Sunday, August 27
workout - conditioning day
Superset: 5 rounds
1a DB Farmer’s Walk - 180lbs (up & back across gym)
1b Sprint
2 Incline Treadmill Walk - 20 min / level 9 / 3 mph
Monday, August 28
workout - Push Day
1 Squat (160) 2x8 and drop set (160)x7 > (95)>10 > (bar)x20
2 Seated DB Shoulder Press (60)x8 (70)2x6 and 1 heavy double rest/pause set x6 x3 x2
(failed on 1st attempt to get the last 2. Took another rest/pause and completed)
3 Cable Fly (50)2x12 and drop set (50)x12 > (30)x10 > (25)x12
superset:
4a Standing Calf Raise (155)3x6 and 1 heavy rest/pause set x6 x4 x2
4b Plate Front Raise (35)1x6 1x8 and drop set (35)x8 > (25)x10 > (10)x15
Snack:
Dark Chocolate Kodiak Waffle, protein almond butter & strawberries
2 Likes
Tuesday August 29, 2017
Read this yesterday:
Got some good info/tips from it. Going to see if I can build up my glutes. Just the tip about having toes out a little while doing BB Hip Thrusts made a big difference in firing the glutes.
workout - Pull Day
- BB Hip Thrust (90) x10 3x12
- Lat Pull Down - D-Bar (120)x11 x10 x9 then a few sets w/min rest and long holds x5 x4 x4
- Landmine DL (135)2x10 and 1 heavy double rest/pause set x10 x3 x2
- BB Curl (50)4x7 drop to (40) and did a couple sets w/long holds & slow negatives
- Non-alternating Walking Lunch 4x12 each side
Definitely feel like I activated my glutes more than I ever have.
Salad for lunch:
Chicken, strawberries, homegrown tomatoes, kidney beans & crumbled blue cheese
3 Likes
