Of course I came in here when I am starving LOL
I really want the purple monster with a jar of that PB Chocolate spread pass a spoon and throw away the lid 
3 Likes
Tuesday, October 17, 2017
workout - pull day
1 Squat Stance DL (185)1x6, 2x8, 1x7, 1x5
superset
2a BB Hip Thrust
2b Lat Pull Down d-bar (120)2x12, 1x8 drop (90)x8 drop (60)x10
superset
3a low cable row (110)1x10, 2x15
3b face pull (70)1x10, 2x15
4 walking lunges non-alternating 2x15 each side
Dinner last night: grilled chicken thighs, zucchini, asparagus, carrot and po’s
4 Likes
Wednesday, Oct. 18
workout - conditioning day
1 Landmine Thrusters (25)1x10, (35)3x12 drop (25)1x8
2 Muscle Snatch (40)2x15
3 Stair Climb machine 10 min, level 55 - skip a step
4 Treadmill Walk 20 min, 3mph, 10 incline
2 Likes
Thursday, Oct. 19
Crappy workout today. No energy, no fire. Just in an emotional funk I think. Did what I could and called it a day. Something is better than nothing, right? --slaps self in the face-- Suck it up, buttercup!
Thinking about doing the Hard Body Training for Women program again or finding a new one so I can not have to make any decisions about what to do at the gym.
workout…
1 Squat (165)2x5, 1x4 (155)1x5 Last set w/6 sec negatives (135)1x8
2 Seated DB Shoulder Press (70)1x6, 1x8, 1x7 drop (50)1x5
3 Treadmill Walk 10 min, 4mph, level 5 incline
Dinner last night was this perfectly grilled steak and veggies. There’s really nothing like a good, tender steak. 
Lunch today is the exact same; looking forward to it.
2 Likes
Friday, October 20, 2017
Felt 100x better this morning and had a great workout. Great way to start the day.
Made another egg casserole and really liked the texture of this one. I added spaghetti squash and you can’t even tell.
Used:
3 whole eggs
1 carton egg whites (30tbl)
380g spaghetti squash
7g bacon bits
2.6oz uncured ham
1/2 chicken apple sausage link
2oz light cream cheese
cut into 4 pieces. per piece:
230 calories
10g fat
9g carbs
24g protein
workout - pull day
1 arm BB Row (25)1x15, 4x12
2 RDL toes elevated (95)5x12
3 Lat Pull Down w//rope (75)1x15, (90)2x12, mTor set 2x4
4 Preacher Curl (40)4x8 drop (30)1x8
5 Seated DB Curl (40)1x8, 1x5, 1x6
1 Like
Saturday, Oct. 21, 2017
workout - conditioning
superset
1a DB Farmer’s Walk (160)x5
1b Sprint x5
2 Treadmill Walk 15 minutes, 2.6mph, 13 incline
Sunday, Oct. 22
No workout today. My son’s hockey schedule is a blessing and a curse. It’s keeping from getting a workout in on Sundays. But, it’s also forcing a rest day that perhaps I should be taking.
Monday, Oct. 23
Time for change-up. Another round of this:
_workout - Week #1, Hard Body Training for Women
1 Box Jump 3x10
2 Squat (165) 5x4_
3a Eccentric Squat (6 sec negatives) - (115) 5x4
3b DB Jump Squat (35) 5x4
4 BB Hip Thrust (155) 4x8
Food goals for this week:
@ Increase veggie intake (been pretty pathetic lately)
@ No candy / sweets
@ carbs only from veggies, Plazma & Mag-10
Made a batch of Cauliflower Fried Rice. (2 meals)
350g riced cauliflower
2 whole egss
12oz cooked chicken thighs
85g peas
seasoned with Trader Joe’s “everything but the bagel”, reduced sodium Tamari, salt, pepper
For the batch:
746 calories 30C / 34F / 98P , 8g fiber
Per Meal:
373 calories 15C / 17F / 49P ,
4g fiber
Funny 
Picked up my son’s phone last night (he’s 9 years old) and saw that his phone’s home screen and background were these:
Such a boy! 
4 Likes
Tuesday, October 24th
workout - Week 1, Hard Body Training for Women
1 Circuit - 3 rounds
a Leg Curl (75)x15
b Leg Ext (70)x12
c Walking Lunge (non-alternating) x15ea side
2 Circuit - 3 rounds
a bike spring 1 min
b body squat x30
c vertical jump x10
3 Treadmill Walk (not on program) 10 min, 3.2mph, 3 incline
Dinner last night = chicken lettuce wraps
Didn’t measure anything..
chicken breast
mushrooms
eggplant
green onions
bamboo shoots
water chestnuts
red bell pepper
seasoned with salt, tamari, coconut aminos, rice vinegar. ground ginger
topped mine with Sriracha and a sprinkle of Splenda (family got Sriracha and Hoisin sauce)
Nothing prepped for lunch today. So, I grabbed a baggie of grilled, diced chicken thighs out of the freezer and bought a bag of frozen broccoli on my way into work this morning
4 Likes
Wednesday, Oct. 25
workout - Hard Body Training for Women, week 1
1 Medicine Ball Throw (20) 3x10
2 Push Press (95) 5x4
3a Eccentric Push Press (6 sec negative) (70) 5x4
3b Overhead Medicine Ball Throw (20) 5x5
4a Lying Tbar Rows (45) 4x8
4b Lat Pull Down Wide (120) 4x6
4a & 4b are not designated superset in the program. I did it for lack of time this morning.
2 Likes
October 26, 2017
workout - Hard Body Training for Women, Week 1
Circuit - 3 rounds
min rest between exercises, rest 90 - 120 between rounds
1a DB Lateral Raise (45) 3x12
1b Lying BB Tri Extension (40) 3x12
1c DB Shoulder Press (55) 3x12
Circuit - 3 rounds
min rest between exercises, rest 90 - 120 between rounds
2a Lat Pull Down wide front (90) 3x15
2b Lat Pull Down behind neck (90) 3x12
3c Lat Pull Down chin up (90) 1x15, 2x12
Metcon Circuit - 3 rounds
min rest between
3a Row Machine - 500m
3b Push-ups x10
From warm-up to finish: 68 minutes
I’m enjoying the change up by doing this program again. I keep learning as i go and this time around will be even better than the last.
For my own reference, I wanted to look back and see where I was at the end of the program last time vs. where I’m starting this week:
last time/week 9 … …vs… this time/week 1
A1) DB Laterals (20’s) 3x12 (22.5’s) 3x12
A2) Skull Crushers (ez bar) (40) 3x12 same
A3) DB Shoulder Press (22.5’s) 3x12 (27.5’s) 3x12
B1) Lat Pull Down (behind neck) (90)3x12 ea about the same but better form and less rest
B2) Lat Pull Down (wide, front)
B3) Lat Pull Down (supinated)
I feel like I’m pushing myself harder when I train and really felt the fatigue from yesterday’s session when trying to do the pump work today.
Yesterday morning I threw a pot roast in the slow cooker and came home to a great smelling house! I pulled the potatoes out of my serving and put over cauliflower mash. This was delish and would have been perfection had it not been over 90 degrees yesterday.
3 Likes
Friday, October 27, 2017
workout - Hard Body Training for Women - week 1
Circuit - 5 rounds
rest is the walk to start sprints - 90 sec between rounds
1a DB Farmer’s Walk (170)
1b sprint
2 (not on program) Treadmill Walk - 33 min, 3.3mph, level 6 incline
From warm-up to finish - 72 min
Food goals for the week were:
@ Increase veggie intake
@ No candy / sweets
@ carbs only from veggies, Plazma & Mag-10
…
Success! 
And by “for the week”, I meant until tonight (family night) where I’m hoping pizza is involved. 
Packed the kids fun Halloween lunches for today
4 Likes
This is amazing!
4 Likes
That’s so cool!
3 Likes
Saturday, Oct. 28, 2017
workout - Hard Body Training for Women - week 1
1 High Pull (65) 10x3
2 Circuit - 3 rounds - 30 sec rest between exercises
DB Lateral (45)x5
Box Jump x10
Overhead Ball Throw/Push Press (20)x10
Broad Jump x10
Ball Slam (20)x10
3 Circuit - 12 minutes * completed 3 full rounds w/a little extra time added to finish last push-ups
Bike Sprint 1 minute
Row 250 meters
Push Ups x10
From warm-up to finish = 65 min
Unplanned dinner out on Saturday night. Turned out to be a great meal at a restaurant I’ve never been to. Steak, broccolini and bleu cheese mashed potatoes.
Monday, Oct. 30
workout - Hard Body Training for Women - week 2
1 Box Jump 3x10
2 Squat (165) 5x5
3a Eccentric Squat (6 sec negatives) - (115) 5x5
3b DB Jump Squat (45) 5x5
4 BB Hip Thrust (175) 1x8, 3x6
From warm-up to finish = 69 minutes
I prepped a chicken & spaghetti squash casserole last night to have for lunch today and tomorrow. However, I was doing too many things at once and turned off the oven and forgot it was in there. When I remembered, it was a burnt mess. I even had to throw out the glass dish! 
But, this Poke Bowl I picked up for lunch is probably way better tasting than my casserole would have been 
Salmon over mixed greens, cucumber, edamame, mango, corn, green onion, spicy crab (no rice)
3 Likes
**Tuesday, October 31, 2017 …HAPPY HALLOWEEN! **
Dinner last night:
Cod, artichoke and broccoli. Then had a piece of Cheesecake. It was mom’s birthday so I did it for her! #iAmAGiver
workout - Hard Body Training for Women - week 2
These “pump/metcon” workouts or deceptively challenging. They appear pretty easy. But, when you factor in the fatigue and soreness from the previous day, it really kicks my a*s!
Circuit
Leg Curl (80)3x15
Let Ext (75)2x15, 1x14
Walking Lunges (20) 3x30
Circuit 4 rounds
Bike Sprint 1 min
Body Weight Squat x30
Vertical Jump x10
From warm-up to finish = 49 minutes
2 Likes
Wednesday, Nov. 1
workout - Hard Body Training for Women, Week 2
A Medicine Ball Slam (20) 3x10
B Push Press (95) 5x5
C1 Eccentric Push Press (70) 5x5 rest 30sec
C2 Overhead Ball Throw (20) 5x5 rest 90sec
D Chest Supported T-Bar Row (55) 4x8
E Lat Pull Down (120) 2x8, 2x6
From Warm-Up To Finish = 67 min
Thursday, Nov. 2
workout - Hard Body Training for Women, Week 2
CIRCUIT
A DB Lateral Raise (45) 1x15, 1x12
B Lying BB Tricep Extension (40) 3x15
C DB Shoulder Press (55) 1x15, 2x12
CIRCUIT - Lat Pull Downs, rest 90 -120 sec between rounds
A Behind Neck (90) 3x15
B Wide Front (90) 1x15, 2x12
C Chin-Up (90) 3x15
METCON CIRCUIT - 4 rounds
A Row Machine 500 meters
B Push-Ups x10
From warm-up to finish = 68 minutes
Halloween Stuff…
I have to share this picture of my daughter. It just sums her up perfectly…
To reduce the amount of candy the kids eat, we do the “Switch Witch” in our house. On Halloween night, the witch comes while the kids are sleeping and takes most of the candy (I do let them keep a small baggie of candy) and leaves toys in exchange. We’ve done this the past 3 years now and the kids love it.
- My son got a new football and daughter a play doh set.
And here’s a litlle video clip of our Halloween decorations. I took the day off work yesterday to hit up the Halloween store to take advantage of the 50% off sale and add to our collection.
One more…
Sent from my iPhone
4 Likes
Friday, Nov. 3, 2017
workout - 100 deadlifts
I ditched the “Optional sprint/energy systems session” on the Hard Body for Women program and decided it would be fun to do a 100 deadlifts. 
1 Wide stance Deadlifts (135) 4x10, 7x7, 1x6, 1x5
2 Treadmill walk - 15 minutes, 3.2mph, level 4 incline
From Warm-Up to Finish = 66 min
2 Likes
Haha, love it!
You might be feeling that decision tomorrow.
2 Likes
I hope so! 
Saturday, November 4, 2017
I wasn’t sore much from my deadlift session; just a bit of muscle fatigue. Perhaps I was too conservative with the weight.
workout - Hard Body Training for Women - week 2
1 Hang Clean (65) 1x3, 1x6 (70) 1x5, 4x6, 3x5
2 Circuit - 4 rounds - 30 sec rest between exercises
DB Lateral (45)x8
Box Jump x10
Overhead Ball Throw/Push Press (20)x10
Broad Jump x10
Ball Slam (20)x10
3 Circuit - 12 minutes
Bike Sprint 1 minute
Row 250 meters
Push Ups x10
From warm-up to finish = 80 min
Sunday, Novermber 5, 2017
workout
Sunday is a rest day from the Hard Body for Women plan and there was no morning Hockey for my son. So, I took advantage and got in a training session.
1 Muscle Snatch (60) 4x6
2 BB Bicep Curl (50) 1x10, 1x9, 1x7, 1x6 drop (30)x10
3 BB RDL, toes elevated (95) 3x10 and 1 mTor activation set x6
4 Face Pull (70) 4x12
From warm-up to finish = 64 minutes
Monday November 6, 2017
workout - Hard Body Training for Women - week 3
1 Box Jump 3x10
2 Squat (165) 5x6
3a Eccentric Squat (115) 5x6 , rest 30 sec
3b DB Jump Squat (50) 5x6 , rest 90 sec
4 BB Hip Thrust - had to ditch these. Gym was super packed and I had no available space to do them. Not sure why the gym was so busy today. Maybe the extra daylight motivates some people. It was annoying AF though. I’ll try to get these in tomorrow.
From warm-up to finish = 73 minutes
1 Like
Tuesday, November 7, 2017
Today’s workout was rough. Legs were just dead from yesterday.
workout - Hard Body Training for Women, week 3
Circuit 1 - 3 rounds
-
Leg Curl (80) 1x10, 1x15, 1x12
-
Leg Extension (75) 1x12, 2x15
-
Walking DB Lunges (20) 3x20
Circuit 2 - 5 rounds
-
Bike Sprint - 1 minute
-
Body Weight Squats x30
-
Vertical Jump x10
From warm-up to finish = 51 minutes
Dinner last night:
Diced chicken breast, raw bell peppers, roasted broccolini
2 Likes