Friday Sept 8
workout - push day
1 Shoulder Press Smith Machine (40lbs plus whatever smith bar weighs) 2x8 plus double rest/pause set x8 x8 x2
2 Leg Press (270) 3x12 and mTor activation set x6 and drop (90)x10
3 Incline DB Bench Press (90)x10 (100)x6 x5 and drop (50)x12
4 Close Grip Bench Press (45) 3x12
5 Landmine Thrusters (45)x10 (70) 3x10
Saturday Sept 9
workout - pull day
1 Sumo DL (195) 5x6 and drop (135)x7
2 BB Hip Thrust w/3 sec hold (135)4x12
3 Seated Row v-grip (105)3x8 and mTor set x6 and drop (75)x15
superset:
4a Decline Cable Pullover (50)4x12
4b DB RDL toes up (60)x8 (80)3x10
5 Incline DB Curl (35)3x8 and (45)x10 hammers
Sunday, Sept 10
workout - conditioning day
Circuit - 5 rounds
1a DB Farmer’s Walk (180) 60’ish yards - rest 30 sec
1b Box Push (45) 60’ish yards - rest 60 sec
2 Incline Treadmill Walk - 30 min - 3mph, 9.5 incline
Monday, September 11, 2017
workout - push day
1 Squat (165)2x8 and heavy double rest/pause x6 x3 x2
2 Pause Squat with 3 sec hold (135) 3x5
3 DB Shoulder Press (80)x6 x4 and drop set (80)x4 > (50)x8 > (40)x10
superset:
4a Standing Calf Raise (155)3x8 1x10
4b Push Ups 4x10
5 Cable Laterals singles (10)3x7
6 Front Raise w/Plates (35)2x8 and drop set (35)x8 > (25)x8 > (10)x15
OK, family is gone, birthdays have passed… time to undo the damage. I really thought I had conquered this whole gain & lose the same 10lbs thing. I was wrong. But, on the positive side, I’m not allowing it to get any worse than that. EVER. I’m just going to keep dusting myself off and starting over until I don’t have to anymore.
Going to ease back onto the track. Staying within my calorie goal is priority #1. Just going to focus on that for awhile since that itself has been problematic for me. Tweaking macros and timing will come later when needed.
Going to make sure I’m eating plenty of protein and getting some veggies in. I have noticed that I feel really good during workouts that I use even a 1/2 scoop of Plazma. But, sometimes I don’t use it (or Mag-10) because I’m hoarding my carbs for other stuff. Not going to do that anymore.
Today’s Food Log:
pre workout: 1 square homemade Banana Oat Bread, 13g protein powder (in pwo drink)
intra workout: 35g Plazma
post workout: Blueberry Rx Bar
Meal: 1 pouch low sodium tuna, 2 eggs, 1tbl light mayo, 85g steamed cole slaw, 50g raspberries
Meal: 165g broccoli, 4tbl salsa con queso, 1 pouch tuna, .5tbl light mayo
Snack: JoJo’s Peanut Butter Delight bar
Snack: 1 square banana oat cake, 10g mint m&m’s
Meal: ground turkey stir-fry, 100g white rice
Snack: Eat Me Guilt Free Tuxedo Cookie
Goal = 1894 calories
Actual = 1914 calories
Here’s my banana oat bread:
Recipe:
3 ripe bananas (317g)
1c Organic Old Fashioned Oats
6oz unsweetened cashew milk
28g almond flour
154g cookies & cream Combat Protein Powder
1tsp’ish of baking soda
sprinkled on top:
5g crushed semi sweet chocolate chips
10g unsweetened coconut
13g crushed walnuts
Bake 340 for about 24 minutes
Per Square:
134 calories / 4g fat / 14g carbs / 11g protein / 2g fiber / 5g sugar
This started out to just be 3 ingredient cookies (oats, protein, banana). However, I thought if I added some liquid that I could up the protein powder. But, I poured too much milk and my dough turned to batter. =)
