Thursday, Oct. 5, 2017
Got to the gym a little late today so I had to shorten my workout plan once I got there…
workout - pull day
1 Landmine DL (160)3x8
2 Seated Row (105)3x8 and mTor x5
superset
3a RDL w/toes elevated (90)2x12
3b Incline DB Curl (20’s)3x8
Friday, October 6th
workout - conditioning (fasted)
superset - 8 rounds
1a DB Farmer’s Walk 100lbs, full lap around the gym = about 45 seconds
1b Row Machine - 1 min
2 Treadmill Walk - 20 min, 3.5mph, level 7 incline
I won these coconut cookies on Instagram. These are a bit dangerous for me since they are so tiny and about 110 calories EACH! And the soft, coconutty texture is addicting. I’m going to try to limit myself to eating only 2 per day. I gobbled up 2 Peanut Butter ones post workout today. OMG, hands down the best flavor!
Saturday, Oct. 7, 2017
workout - push day
1 Squat (135)3x10 * Didn’t intend to go light. Felt rickety & weak today.
2 Muscle Snatch (55)3x8, 1x6, 2x5
3 Incline Bench (95)1x4, 2x5, 1x4
4 Cable Fly (50)1x15, 1x12, 1x10 - 30 sec rest between sets
5 DB Laterals (40)1x12, (45)1x8, drop set: (45)x10 > (35)x10 > (30)x7 > (20)x12
Sunday, Oct. 8, 2017
workout - pull day
1 Lat Pull Down d-bar (125)2x8, 1x7 and drop set (125)x7 > (80)x12 > (65)x15
superset:
2a Face Pull (70)4x15
2b Cable Bicep Curl (50)1x12, (60)1x10 and drop set (60)x10 > (40)x12 > (30)x15
4 Decline Cable Pullover (50)1x15, (55)3x12
5 Stair Climb - 10 min, level 56
Monday, October 9
workout - conditioning day
superset:
1a Ball Throw - overhead push to slam = 1 rep (20)5x10
1b Step Up Singles 4x10 on 5th set switched to non alternating walking lunge x15 ea leg
2 Stair Climb - 10 min, level 60
3 Treadmill Walk - 20 min, 3mph, level 11 incline
Sourdough Egg Casserole with organic chicken apple sausage, ham, reduced fat cheese
What are the macros on that pan of awesomeness???
I cut it into 12 pieces. So per piece:
235 calories
16c
11f
16p
This was my first time making a casserole with sourdough. I would usually use potatoes. But, I’m trying to use more sourdough for the gut health benefits.
I liked the texture on this one. It reminded me of stuffing (which I love). And this could easily be tweaked to make it lighter:
Or could easily be bulked up with more of anything & everything 
I was going to sprinkle bacon crumbles on top, but forgot them.
This is what I adapted mine from:
Oh, I used unsweetened cashew milk instead of regular milk
Thank you!!! I was already googling.
And ok 12 pieces, 235 cals and 16 pro per piece means…
2820 cals and 192 pro for the whole thing…#NotSHARING
hahaha
Hopefully not all in one sitting 
Tuesday, Oct. 10, 2017
workout - push day
superset
1a Squat on Smith, feet forward (90)3x10 and 1 heavy double rest/pause set (90)x10 > x4 > x2
1b Push-ups 3x10 and 1 double rest/pause set x10 > x5 > x3
superset
2a DB Shoulder Press (80)2x5, 1x2, (70)1x6, 1x5 drop (20)1x11
2b Standing Calf Raise (195)4x8 and 1 mTor set x5
Giant Set (25)3x10
3a Side Lateral
3b Bent Over Rear Lateral
3c DB Upright Row
3d DB Press
4 Leg Extension (120)1x8, 2x9 and drop set (120)1x8 > (75)1x4 > (60)2x3, 1x2,
Wednesday, October 10, 2017
workout - pull day
1 Squat Stance DL (195)2x8, 1x7
2 1 arm BB Row (25)2x12, (35)2x10,1x9
superset
3a Lat Pull Down - Kneeling w/Rope (80)3x10 and drop set (80)x8 > (50)x10 > (35)x20
3b Leg Curl (90)2x8, switched to singles: (45)2x6
superset
4a Bicep Cable Curl w/Rope ((60)1x12 (70)1x8 and drop set (70)x8 > (50)x12 > (40)x12
4b Box Push, slow long strides (100)3x40 steps
Felt like I improved my DL form today. Watching @MarkKO 's & @BOTSLAYER 's videos on Instagram has been helpful 
OH goodness dont use mine for Sumo or Squat stance LOL 
Don’t use mine for semi sumo or sumo either, they might work for me but aren’t what I’d call advisable for anyone who isn’t me.
Love that you both are so confident in this lift 
Don’t get me wrong, I’m a fan of sumo and semi sumo with the following caveats:
I know that probably sounds contradictory to some extent, because I’ve said before sumo builds conventional and vice versa. That’s in the context of improving your deadlift - which isn’t really necessary outside powerlifting or strongman (and I suspect that strongman training involves lifting things off the floor so often it would rarely be necessary to resort to sumo to build the deadlift). If you aren’t a PLer or strongman, there’s little enough reason to deadlift as it is beyond enjoying it let alone going through the hassle of learning how to pull sumo. In relation to semi sumo, similar logic applies except in the case of semi sumo my argument is that you’ll only resort to it because it is what lets you move the most weight - it isn’t necessarily safer by any means, nor is it going to do anything conventional (or any other exercise for the posterior chain) doesn’t in respect of physique goals.
I am just learning Sumo/Squat Stance and my mobility isn’t even where it should be yet, but thank you for watching!!
You mean Sumo or Squat stance?
Strictly from a time/reps invested to results there isn’t a more efficient lift than the Deadlift.
I started using a Squat Stance after reading this:
I was drawn in by the fact he says it transfers to squat and vice versa. It does feel like a more natural stance for me too. I’ve been alternating between squat stance and landmine on my pull days. I feel like the landmine DL targets my glutes (which is what I want) and I can focus on firing the muscles more. But, I do enjoy heavy pulling - heavy for me anyway - it makes this 45 year old mama of 2 young kids feel like a BEAST! 
Thursday, Oct. 12
workout - conditioning day
1 Muscle Snatch (55)1x10, 8, 7, 6, 2x5, 4
superset
2a KB Swing (35)3x30
2b Row Machine 3x90sec
3 Treadmill Walk 30 min, 3mph, 9 incline
Ate pretty well yesterday except for the FroYo with the kids in the afternoon. We got our flu shots so I chose to distract them with the FroYo plan to keep their minds off the shot. I am trying to get my sweets in check though. And when I have them, trying to have them post workout or at least earlier in the day as opposed to after dinner & shortly before bed like I usually do.
Here’s a couple sloppy meals from today and yesterday. Although, not very aesthetic, these meals are the most filling and satisfying for me. I can load in and mask veggies and I guess the extra fluids (water) make them more filling too. Also trying to make my meals a little larger than I normally do to try and keep me full longer and eat less meals during the day.
7oz Shredded chicken, riced broccoli, 60g olives, 1 string cheese, 185g pizza sauce, water:
453 calories, 23c/16f/60p , 5g sugar, 3g fiber
(I didn’t intend to eat so much protein, but I knew the chicken would get wasted and thrown out if I didn’t finish it off. Few things bother me more than wasted protein.)
4oz ground turkey breast, 100g peas, 1/2c enchilada sauce, 1oz cheddar cheese, 75g kidney beans, 60g olives, water:
508 calories, 38c/21f/45p, 12g sugar, 10g fiber
I mean overall. I’ve seen too many people with decent or good DL whose other lifts and overall physique isn’t anywhere near where their DL would suggest they should be. I’d probably say squats fit that description, though. Also military press and barbell rows. But not DL.
Friday the 13th
workout - push day
superset
1a Squat (185)1x3, (155)1x8, 1x6, (135)2x10, 2x7, 1x6, 2x5
1b Incline Bench Press (95)2x5, 1x4, (85)2x7, 1x6, 4x5
superset
2a Leg Extension (120)2x10, mTor 1x5 , drop sets
2b Tricep Rope overhead extension (60)1x10, 1x9, mTor 1x3, drop sets
Last night’s dinner = 7oz Wild Cod, 150g broccoli in homemade tomato sauce
Prepped my lunch for today = 2oz ground turkey breast, 2oz 7% ground turkey, homemade tomato sauce, 1 string cheese, 160g broccoli, 65g kidney beans, 33g olives
Made some protein chews. I"ve posted these before (usually in ball form). Just protein and water mushed together and then rolled in toasted unsweetened coconut . Key is putting them in the freezer for a bit. These can be stored in freezer or fridge. If frozen, just let sit out to soften for a bit.
I used MusclePharm Milk Chocolate protein for these. This is a really good tasting protein powder in my opinion. I forgot how much I love these. I haven’t made them in awhile because I’ve been eating crap treats instead and just forget about trying to make something cleaner.
Cracks me up every time I see this… #funnycuzitstrue
Saturday, October 14th, 2017
workout - pull day
superset
1a BB Hip Thrust w/3 sec hold (155)3x10 and 1 heavy double rest/pause set x10 x3 x2
1b Lat Pull Down wide grip (120)3x8 and 1 heavy double rest/pause set x8 x3 x2
2 DB Single Leg DL (40)3x12 each (really felt the difference in strength between Right & Left sides)
3 Wide Bent Rows plate grip (45)1x20, 3x15
4 BB Curl (60)3x4 drop (30)1x12
Sunday, Oct 15
No workout today. =(
My son had morning and late afternoon hockey games. Fun to layer up and dress for Winter when it’s 80 degrees outside but cold AF in the ice rink. #momcicle
Monday, October 16
workout - Push Day
superset
1a Leg Press (340)4x8, (270)2x8
1b Push Press (95)4x5 drop (45)1x10
superset
2a Tricep Dips on pull-up assist machine (45)2x10, 1x8 and 1 heavy double rest/pause x6 x3 x2
2b Standing Calf Raise (215)1x8, 1x7 and 1 heavy double rest/pause set x7 x4 x3
3 Overhead Tricep Cable Extension singles - a bunch
giant set - 12.5lb db’s 2 rounds, 10 each
4a Side Lateral
4b Bent Over Rear Lateral
4c Upright Row
4d Press
Found these Chicken Tumeric Bone Broth cups at Costco this weekend.
I really like these Eat Me Guilt Free protein cookies and they are heavenly with some PB on top (what isn’t better with PB?) This Legendary Foods PB Chocolate Chip is straight up CRACK in jar!
Cookies: I’ve had the Tuxedo, Chocolate Chip, PB and Oatmeal flavors. All are good but there’s too much spice in the Oatmeal one and that just kills it for me. I wont buy that flavor again. Which saddens me because Oatmeal is my favorite cookie!
Picked up some donuts “for the kids” and tried my first ever “Cronut” (Croissant Donut) and WHOA! I’ve been missing out! SO flakey and good. Not overly sweet. It was filled with Bavarian Cream & Berries and that little drizzle of chocolate on top sealed the deal! 
