Yakisoba looks like a Bigos,
and Cod looks amazing really, perfeclty prepared.
3 Likes
Friday, September 15
When I wrote out my workout for yesterday, I noticed that I had been doing only press downs for triceps for quite some time. So, for a little change-up I did an overhead extension and my tri’s are sore AF today. 
Things you may not notice if you don’t keep a training a log.
Today’s workout - Pull Day
1 Sumo DL (195)2x8 and 1 heavy double rest/pause set x8 x3 x2
2 Single DB Rows (50)3x10
3 BB Hip Thrust 3 sec hold, 5 sec neg (155)2x7 1x6 after last set body weight bridge10 sec hold 1x6
4 Preacher Curl, slow & hold 2-3 sec (bar)5x6
Treated myself to ONE serving of Haagen-Dazs Toasted Coconut Caramel ice cream this morning. It just caught my eye at the store (after gym) and I figured I’d do less damage if I ate it post workout. =)~
This is the salad I had for lunch yesterday (mixed greens, chicken, tomato, cucumber, pear, walnuts topped with Orange Champagne Vinegar (from Trader Joe’s)
3 Likes
Saturday Sept 16, 2017
workout - conditioning day
1 Lat Pull Down - lighter / pump work
(75)3x12 each behind the neck, wide front & supinated - min rest
superset
2a Ball Slam 4x15
2b Non-alternating walking lunges 4x15
3 Stair Climb - 10 minutes level 55
4 Treadmill Walk - 23 min 3mph, 9.5 incline
Sunday Sept. 17, 2017
workout - push day
superset
1a Squat (Smith Machine*) - 160lbs plus bar 1x4 3x3
1b Push Ups 4x10
** I was forced to use the Smith because both squat racks were taken. I wouldn’t normally use the Smith for squats. The tension on this Smith is really strong and I had a hard time with sticking at the bottom.I’m sure there’s benefit to working through that kind of tension. But, damn, it was hard.
superset
2a Seated DB Shoulder Press (80)1x6 2x4 1x3
2b Seated Calf Raise (100) 4x8
superset
3a Plate Skull Crusher (20)1x15 (25)2x15
3b Bench Front Squats*** (50)3x15
*** I never do front squats. I’m not comfortable holding the bar in front no matter which way I try. But, I thought I’d throw in some light ones to see if I can get used to it.
superset
4a Plate Front Raise (25) 1x12 1x10 1x8 - no rest
4b DB Upright Row (50)1x10 2x8
Monday Sept. 18, 2017
I was SO irritated this morning by this guy that infringed on my space at the gym. I left my corner for a just a sec to go grab another plate and this guy takes over the floor space right next to me with his bag and then sets up 3 pairs of DB’s around him and a bench. He was literally right next to me while I’m trying to DL.
Gyms get busy and crowded; I get that. However, there’s not a lot of people there at 5:30am and there were 4 or 5 empty benches right down the line. WHY take the one on top of me?? I asked him to move cuz he was taking up my space. He moved like a foot. I may owe an apology because I wasn’t very nice when I said it. But, dang! How about a little gym etiquette?
workout - pull day
superset
1a Landmine DL (145)5x12
1b Body Weight Bridge - Squeeze & hold to failure - x5
superset
2a Lat Pull Down D-Bar (120)3x10 drop (75)1x12
2b Seated Row (105) 2x6 and 1 heavy double rest/pause set x6 x4 x2
superset
3a Cable Pull Thru (90) 2x10 and 1 heavy double rest/pause set x10 x4 x2
3b BB Curl (60)1x5 1x4 and 1 heavy double rest/pause set x4 x2 x2
4 Box Push - long, slow strides - (90)4x36
I won a box of Protein Pizzas:
I actually really liked these. They just taste like a pretty good frozen pizza and as an added bonus, you get 20g of protein per serving. Here’s the macros:
I also won a box of Wake Up Waffles. These are OK. A little dry and soft on their own. So, it’s all in how you top them. But, the macros are great.
2 Chocolate Chip Waffles:
170 calories
14g C / 3.5g F / 22g P
2g fiber
6g sugar
I made a tasty breakfast sandwich using 2 waffles, egg whites, chicken apple sausage, cheese
5 Likes
Tuesday, Sept. 19
workout - conditioning day
1 Hang Clean (65) 2x8
2 High Pull (55) 2x10
Circuit - 3 rounds
3a DB Laterals (45)x8
3b Step Ups x10 each side
3c Landmine Thrusters (35)x10
3d Ball Slam (20)x10
4 Treadmill Walk - 20 min, 3mph, level 10 incline
1 Like
Protein Pizza 
nice
2 Likes
Wednesday, September 20
Gym session felt awesome today. I wish I could bottle that up and have it everyday. Just felt really good physically (which surprised me because my sleep was pretty shitty) and it was just a much-needed mental therapy session.
I received this nice haul from another Instagram giveaway:
I love the Enlightened Broad Bean Crisps; I’ve had those before. Looking forward to trying the marshmallow treats.
Last night’s dinner was a repeat of the Yakisoba Spaghetti Squash. I really like this recipe. There’s shredded cabbage loaded in there and even mushrooms which I don’t even like. But, can’t taste in this.
Served it up with Asian Marinated Grilled Tri-Tip. Tasty meal!
workout - push day
superset:
1a Leg Press (320)3x8 and 1 heavy double rest/pause set x8 x3 x2
1b Overhead Tricep Rope Extension (65)4x10 drop (40)x10 drop (30)x10
superset:
2a Push Press (95)2x5 and 1 heavy double rest/pause set x5 x1 x1
2b Leg Extension (110)3x10 drop (60)1x10
3 Incline DB Bench Press (100)1x4 1x5 and 1 heavy double rest/pause set x5 x2 x1
4 Muscle Snatch (55)1x8 3x6 and drop (bar)1x10
4 Likes
Thursday, Sept. 21, 2017
workout - Pull Day
1 Sumo DL (195)2x8 2x6 and drop (135)1x6 1x10
2 Chest Supported DB Rows (80)4x10 and drop (60)1x10
3 BB Hip Thrust (155)1x10 3x8
4 Cable Curl (50)1x10 (60)2x10 and drop set (60)x10 > (40)x10 > (30)1x12 1x10
5 Bridge - feet elevated - 4x10 w/3 sec hold
Friday, Sept. 22, 2017
workout - conditioning day
1 Lat Pull Downs - behind neck , wide front, supinated - 3x12 each, no rest between reps
superset:
2a Overhead Ball Throw & Ball Slam = 1 rep (20lb ball) 4x10
2b Non-alternating walking Lunges 4x15 each side
3 Stair Climb - 10 minutes, level 55
4 Treadmill Incline Walk - 20 minutes, 3mph, 10 incline
2 Likes
Hi Jamie. I see a number of times you have been unsure what to put down as a smith machine weight. once i measured the weight of a carriage at 40 lbs. you just take in a bathroom scales, stand on them with the carriage on your shoulders, so you are reading your weight plus machine. then deduct your weight to get the weight of the carriage.
3 Likes
This is my level of OCD
I have done this more than once to check plates and bars.
2 Likes
OCD is right!!
@76now I don’t see myself lugging in a scale. If they have one in the locker room then maybe. Otherwise, as long as the # of plates I load increase, that’s good enough for me 
1 Like
Saturday, Sept. 23, 2017
workout - Push Day
superset:
1a Squat (195)2x3 (155)2x8 drop set (135)1x8 > (95)1x12 1x10
1b Push-Ups 5x10
superset:
2a DB Shoulder Press (80)2x4 (70)2x10 drop set (50)1x8 > (35)1x8
2b Standing Calf Raise (175)5x8 drop set (115)1x8 > (75)1x8
superset:
3a Close Grip Bench
3b Leg Ext (105)1x8 (120)4x10 drop set (90)x4 > (75)x2
4 Landmine Thrusters (35)2x10
Sunday, Sept. 24
workout - Pull Day
1 Landmine DL (160)2x8 and 1 heavy double rest/pause set x8 x3 x2
superset:
2a Lat Pull Down D-Bar (120)1x12 2x10 drop (75)1x15
2b Seated Row V grip (105)1x8 1x6 and 1 heavy double rest/pause set x6 > x4 > x2
superset:
3a Cable Pull Thru (90)3x12 drop (60)1x10 > (50)1x10
3b BB Curl (50)3x8
Monday, Sept. 25
workout - conditioning
superset:
1a DB Farmers Walk (160lbs)x5
1b Sprints x5
2 Treadmill Walk - 20 min, 3mph, level 10 incline
Tuesday, Sept. 26
workout - push day
superset:
1a Leg Press (320)3x10 and 1 heavy double rest pause set x10 x3 x2
1b Push Press (50)2x6 1x5a and 1 heavy double rest pause set x4 x2 x1
2 Incline DB Bench (100)1x5 2x4 drop (60)x8 > (50)1x8
superset:
3a Leg Ext (120)4x10 drop (75)1x6 > (65)1x6
3b Overhead Tricep Rope Ext (60)4x10 drop (40)1x6 > (30)1x6
Me: “#$%&@! I’m so sick of this belly and not being able to get lean!”
Also Me: “Oh look! A donut!” 
BUT… How awesome are these??
Gas grilled Drumsticks:
Ground Turkey & Green Bean Asian Stir-fry and artichoke
I made some pre-workout protein bars by smushing together protein powder, Mango Almond Ancient Grain Muesli and a little water. They actually turned out really good.
I juiced some carrots for hubby and was left with a bunch of carrot pulp. So, on my next batch of protein bars I mushed in some of the pulp. Still really good bars, just a little sticky. I think I’m going bake them and dry them out a bit.
Macros for 1 square:
148 calories, 15g carbs, 3g fat, 16g protein, 4g sugar, 3g fiber
5 Likes
Wednesday, September 27, 2017
Reading some logs yesterday I heard mention of “semi-sumo deadlift”. I hadn’t heard this term before. After looking it up and studying the form for Sumo and Semi-Sumo, I can see that I have been using a Semi-Sumo stance. I also re-read up on the Squat Stance DL and decided I’ll go back to that one for awhile. So, today I just focused on getting comfortable with the squat stance again.
workout - pull day
1 Squat Stance DL (195)1x6 3x5, (90)3x6
2 RDL (95)3x10
3 Lat Pull Down (120)1x10, 1x8 and a drop set: (120)1x8 > (75)1x12, (65)1x15
4 Box Push, long slow strides to focus on glutes (90)5x32
And as I mentioned yesterday, I went home and baked my sticky protein bars and it’s exactly what they needed. Made them a little crispy on the outside and gooey on the inside. I love it when a food experiment actually works out well; they usually don’t. =)~
2 Likes
We have Krispy Creme here but NOTHING like that.
I hear the cake batter filled Krispy Creme donuts are really good. There’s a KK about 20 miles from me. When I’m out that way, I’ll investigate! 
1 Like
Thursday, Sept. 28, 2017
workout - conditioning
superset - 5 rounds
1a KB Swings 30lbs x30
1b Row Machine (250 meters)
2 Treadmill Walk - 22 min, 3mph, 9% incline
Here’s my cheeseburger salad for lunch today. I drizzled on a little reduced sugar ketchup and mustard:
Yesterday’s treat:
Today’s treat is the same but swapped the chocolate with a square of this sugar free chocolate that I scored on an Instagram giveaway:
4 Likes
Friday, September, 29, 2017
workout - push day
1 Squat (195)1x2, 1x1 (185)1x1 (135)3x8
2 Military Press (65)2x6 and 1 mTor activation set x4
3 Incline BB Bench Press (95)2x5, 1x4
superset:
4a Squat (45)3x15
4b Muscle Snatch (45)3x10
3 Likes
This is how I deadlift. It’s almost like a conventional feel but feet wider and hands inside your feet; more back than typical sumo but more hip than conventional. Having said that, I sometimes think people get too caught up in labeling their form. I found things work better for me when I think less about how a style of form is ‘supposed’ to work and more about how things work for me.
btw, your bars look delicious.
4 Likes
I totally agree
And thanks about the bars! 
1 Like
Saturday, Sept. 30, 2017
workout - pull day
1 Landmine DL (160)2x8 1x6 and drop set (160)x6 > (135)x4 > (90)x4 (45)x10
2 T-Bar Row ((75)3x10 +drop set (75)x10 > (50)x10 > (25)x10
3 BB Hip Thrust (155)4x10 w/3 sec hold
superset
4a Bicep Curl (50)4x8
4b Box Push, long slow strides - (90)4x32
Sunday, Oct. 1
workout - conditioning day
1 Lat Pulldown - 3 sets each, no rest between - behind 90x12, front 90x12, supinated 90x12
superset
2a Overhead Ball Throw to Ball Slam (20)3x10 1x15
2b Non-alternating walking lunge 4x30
4 Stair Climb Machine - 10min, level 55
5 Treadmill Walk - 10 min, 11 incline, 3mph
Monday, Oct. 2
workout - push day
superset
1a Leg Press (340)2x8 and 1 heavy double rest/pause set x8 x3 x2
1b Push Press (85)2x6 and drop set (85)x4 > (65)x4 > (45)x8
superset
2a Incline BB Bench (95)2x4 and drop set (95)x4 > (65)x8 (45)x8
2b Standing Calf Raise (195)1x5 1x6 and drop set (195)x6 > (135)x7 > (95)x6
3 Landmine Thrusters (35)2x10
Tuesday, Oct. 3
workout - pull day
1 Squat Stance DL (195)4x6
2 BB Hip Thrust (155)3x10
3 1-arm BB Row (25)3x10 ea
superset
4a Bicep Curl (60)3x5, drop set (60)x5 > (30)x11, drop set (60)x4 > (30)x10
4b Box Push, long slow strides (90)4x34
Won a bag of Pumpkin Protein Popcorn:
And then I broke my own rule of “win it before you buy it” and bought some edible cookie dough:
Didn’t love them. Which is exactly why I try to win stuff before buying. I hate to waste my money. And I bought a lot too to take advantage of free shipping. The Monster Cookie and White Chocolate Macadamia were the best of the bunch in my opinion.
4 Likes
Wednesday, Oct. 4
workout - push day
superset
1a Hack Squat (180)x10 (230)2x8
1b Push-ups 3x10
superset
2a DB Shoulder Press (80)2x5 2x4 drop (50)x10
2b Seated Calf Raise (100)1x6 3x8
3 Front Raise (plates) (35)2x10 drop set (35)x10 (25)x6 (10)x8
superset
4a Leg Extension (120)2x10 mTor activation set x6
4b Negative Accentuated Rope Tricep Push Down (80)3x8
2 Likes