My fitness and food log

[jamie1888]

Thursday, December 7, 2017

I’ve been sorta winging it at the gym this week. Moving back into a push/pull split and not really having a planned set of reps/sets. It’s been nice having the freedom to focus on the intensity and mind/muscle connection as opposed to rushing to complete all my reps & exercises before I need to rush out and get to work.

workout
1 BB Hip Thrust w/3 sec hold (140) 1x10, 2x8 and 1 double rest/pause set x8 x3 x3
2 Cable Pull Thru (70) 3x12
3 Lat Pull Down w/wide D-bar (90) 2x12 and 1 drop set (90)x10, (60)x12, (45)x20
4 Cable Curl w/straight bar (50)1x10, (60)2x8 and 1 double rest/pause set x8 x3 x3 - hold last negative to failure
5 Row Machine 3 minutes

from warm-up to finish = 65 minutes

Dinner last night was grilled boneless,skinless chicken thighs and broccolini. Seriously, I just don’t get tired of eating chicken thighs. Only problem is that I want to eat 5 or 6 pieces. Last night I kept it to 3.

I made some of the thighs with just a rub (for me) and made some with this BBQ sauce for the kids. It’s actually a really good sauce despite the fact that it’s made with low sugar and veggies.

Ingredients: tomato puree, vegetable puree (butternut squash, carrots, spinach), light brown sugar, vinegar, salt, smoke flavor, garlic powder, allspice and onion powder.
2 TBSP = 35 calories, 0F/9C/1P and 7g sugar

I wanted to share these Jif Whips that I tried recently. Granted this is not a natty product. But, it’s smooth, fluffy and easy to spread. And when you stir in a few packets of Splenda, it makes a really good frosting. The plain PB is good too. But, this chocolate one with the sweetener added is delish!
2TBSP = 150 calories, 11F/11C/3P and 8g sugar

[MarkKO]

@jamie1888

Dinner last night was grilled boneless,skinless chicken thighs and broccolini

Jinx! That’s exactly what I had too.

[The_Myth]

@jamie1888

Only problem is that I want to eat 5 or 6 pieces.

I bought an eight pack the other day and cooked them all up for a few days of meals - then proceeded to eat four of them standing at the counter.

And, the eight pack was less than three bucks (I deskin and debone myself).

Cannot go wrong

[jamie1888]

@The_Myth

the eight pack was less than three bucks (I deskin and debone myself).

Oh gosh, I’m too lazy to do that. I’d like to use the “busy working mom, I’m too busy” excuse. But, really, I just don’t want to do it. =)~

I buy mine at Costco in big packs. $2.99 for regular and $4.99 (I think) for the Organic.

[jamie1888]

Friday, December 8, 2017

workout

1 Box Squat - (135)1x6, (185) 1x1, (165) 2x5 drop (135)1x7
(Used a bench this time. It’s a bit lower than the box I started out with on Monday. I did one rep @185 but found that I needed to drop the weight and get used to that depth. Will work on increasing weight next time)
2 Walking Lunge - Body Weight, 3x40
3 DB Shoulder Press seated (60)1x10, 1x8 and one drop set x8 > (40)x10 > (30)x12
4 Lateral Raise (30)1x15, (40)1x12 and one drop set x12 > (20) 1x20

from warm-up to finish = 63 minutes

1 When I do back squats, my traps,shoulders, rear delts, start to ache and fatigue. I try to keep everything tight and keep my chest up. But, I’d like to know if this means I’m too tense and need to loosen up? I’ve thought many times that I should just bag the back squats and make the Hack Squat my main squat because that takes the tension off the shoulders/traps. Or do I just need a form fix? I feel like my quads could handle more but I get too uncomfortable up top first.

2 When doing a Push / Pull Split, Hamstrings are a Pull. Logical. But, when it comes to Glutes, is it the same? I always lump hamstrings and glutes together. But, movements like the BB Hip Thrust seem like a Push. And today I thought about using the Smith machine, laying on the floor and doing some presses to target the glutes. But, then I got caught up in wondering if I should do that on a Push or Pull day.

Hadn’t made an egg white Angel Food cake in awhile. Made this one last night. Forgot how good they are.

This one is 7 egg whites, splenda, vanilla, cream of tartar. Then folded in 1/2 scoop of Devotion Nutrition Angel Food Cake protein powder. Topped with chocolate brownie coconut butter and Trader Joe’s Whipped Coconut toppping.

I’ve been meaning to make #5 on here: “The Best Icing of Your Life”

5 Cool Things To Make With Protein Powder

[mr.v3lv3t]

@jamie1888

But, then I got caught up in wondering if I should do that on a Push or Pull day.

It’s probably not correct but I’d consider direct glute work to be similar to core work. Pretty much any lower body push or pull aside from isolation machines require them, so I’d add that work in on whichever day leaves you with more “training money”. If you notice you recover from push days a lot easier than pull days, or vice-versa, you can afford a few more bucks for the glute work.

[MarkKO]

@jamie1888

When I do back squats, my traps,shoulders, rear delts, start to ache and fatigue.

Sounds like a technique issue. What do you do to keep your upper back tight? Ideally you should squeeze your shoulderblades together and then flex your lats (think lat pulldowns) while pulling your elbows into your sides. Neck should be neutral.

[jamie1888]

@MarkKO

Sounds like a technique issue. What do you do to keep your upper back tight? Ideally you should squeeze your shoulderblades together and then flex your lats (think lat pulldowns) while pulling your elbows into your sides. Neck should be neutral.

I thought I was doing that… but based on what it feels like, I must be mistaken. =)~
Maybe I’m flaring my elbows instead of pulling them into my sides. I’ll do some squats tomorrow and see if that’s the ticket. Thanks!

[jamie1888]

Saturday, December 9, 2010

1 Squat Stance DL (185)4x6, 1x4
2 Assisted Pull-Up Machine (neutral grip) (60)1x6, 2x8
3 Bicep Curl DB alternating (20’s) 3x20 and then a bunch of rest/pause reps to fail
4 Farmer’s Walk DB (160)x5
from warm-up to finish = 66 min

Sunday, December 10
Read this again recently and was inspired to have a dedicated Glute day (settles my “which day” dilemma @mr.v3lv3t )

Dispelling the Glute Myth

I took the time to fire up the glutes before doing my Hip Thrusts. Without a doubt, made a big difference and a definite missing link in me trying to build some some glutes.

1 Hip flex stretches, glute bridges, bird dogs, abduction machine
2 BB Hip Thrust
(135) 1x10
(185) 3x10 > body weight glute bridge on last rep x1 hold and squeeze
(185) 1x8 > body weight glute bridge on last rep x1 hold and squeeze
3 Single leg kickbacks - a bunch

from warm-up to finish = 60 minutes

Monday, Dec. 11

1 Push Press (65)3x6
2 Reverse Hacksquat (230)3x8
3 Leg Ext w/3 sec holds (75)1x12, 3x10 drop on last rep (45) x a bunch
4a Standing calf raise (175)1x8, (195)3x8, mTor activation set 1x5
4b Push Ups 1x5, 3x10
5 Overhead Tricep Rope (40)1x12, 3x6 w/slow negatives

from warm-up to finish = 65 minutes

Tuesday, Dec. 12

1 1 arm BB row (35)1x12, 2x10 drop (25)1x12
2 RDL toes elevated (50)1x10, (55)1x12, (60)1x12, mTor x6
3 Lat pull down d-bar (120)1x8, 3x10 drop > (75)x10 drop > (60)x12
4 Bicep Curl (50)1x7, 2x8, 1x5 drop > (30)1x4

from warm-up to finish = 67 minutes

Wednesday, Dec. 13

1 Hip flex stretches, glute bridges, bird dogs, abduction machine
2 BB Hip Thrust (185)4x10 > body weight glute bridge on last rep x1 hold and squeeze
3 Cable pull thru (70)1x15, (75)2x12 drop (45)1x15

from warm-up to finish = 52 minutes

I took advantage of a good deal and bought some meals for home delivery. I’ve eaten 2 of the meals so far: they are a little bland. I imagine they keep the sodium low so that everyone can add their own to preference. Still would be nice to have a bit more flavor though. But, I’ll eat bland for a few days to have a break from cooking and having to decide what to make!

Here’s the chicken enchiladas w/rice & beans and chicken w/Alfredo pasta & broccoli:

I added a blob of non-fat Greek yogurt because… sour cream

[jamie1888]

Thursday, Dec. 14, 2017

1 Box Squat (165) 1x6, 1x8, 1x7, 2x6
2 Leg Ext (75)3x12 drop on last rep (45)x10 > (30)x12
3 DB Shoulder Press (55)1x10, (60)3x8 drop on rep 35)1x10
4 DB Laterals (40)3x12 drop on last rep (35)1x8

from warm-up to finish = 70 min

@MarkKO

Ideally you should squeeze your shoulderblades together and then flex your lats (think lat pulldowns) while pulling your elbows into your sides. Neck should be neutral.

My shoulders/traps felt better today doing squats. I was definitely NOT keeping my elbows into my sides before. Thanks for the tips @MarkKO

[MarkKO]

Glad they helped

[jamie1888]

Friday, December 15, 2017

1 Squat Stance DL (185) 4x6 and 1 double rest/pause set x6 > x3 > x2
2 Assisted pull-up machine, neutral grip - (45) 4x5
3 Bicep Curl (50) 4x8 drop on last rep (30) x a bunch of rest/pause sets
4 Row Machine 500m

from warm-up to finish = 65 minutes

Today they are taking us out for a holiday lunch at work. It’s a Mongolian BBQ place. Should be a lot of meat available. So, it shouldn’t be too hard to not overdo it on fat & carbs. But, lord knows I can overeat some meat!

[jamie1888]

Saturday, Dec. 16, 2017
1 Squat (165) 1x6, 2x5, 1x3 drop (90)1x5
2 DB Shoulder Press (60) 1x10, 1x7, 1x8, 1x6 drop (40) 1x10
3 Bench Press (95) 4x8 drop (bar) 1x12
4 superset:
Overhead rope Ext (15) 2x12, 2x10
Seated/Horizontal Calf Press (130)1x15, (150) 1x15, (170) 1x12, (190) 1x10

Monday, Dec. 18
1 1 arm BB Row (35) 4x12
2 RDL toes elevated (70) 3x10
3 Kneeling Lat Pull Down v-grip (140) 1x15, (150) 1x15, (160) 1x12 plus drops
4 BB Bicep Curl (50) 4x8 drop (30) 1x6 plus some negatives

Tuesday, Dec. 19
fired up the glutes with some bridges, bird dogs, hip abductions
1 BB Hip Thrust (195) 1x10, 1x9, 2x8 and 2x6 w/ a body weight bridge hold on last rep
2 Glute Press on Smith (90) 3x12
3 Kickbacks/Pulses - a bunch

Made some snowmen cake pops for the kids:

A few cake pops for me using Eat Me Guilt Free brownies & whipped PB

A rare date night for me and hubby. We split the Bacon Blue Cheeseburger and the Crispy Teriyaki Chicken sandwich. Both were really good! But, that chicken sandwich… I will not rest until I go back and get a whole one for myself. We almost ordered a 2nd one to split because it was that good. Super clean tasting, not a lot of sauce, but packed with flavor.

CRISPY TERIYAKI CHICKEN
Mary’s chicken, fried crisp, tossed in house-made teriyaki sauce & served with romaine lettuce, pickled carrots & daikon radishes, jalapeños, cilantro, green onions, toasted sesame seeds & spicy mayo on a toasted egg bun.

And last night’s dinner was simple & delish: grilled steak and spinach salad

[duketheslaya]

Merry Christmas jamie!

P.s when you’re online again after holidays have cooled down, please post pics of Christmas food lol.

[jamie1888]

Merry Christmas @duketheslaya
lol Let me see what I’ve got…

[jamie1888]

Wednesday, December 20
1 Rev Hack squat (270) 3x6 drop > (180)1x6 > (90)1x12
2 Muscle Snatch (65) 4x6
3 BB Shoulder Press (45) 1x8, 3x10
4 Leg Ext (60) 1x15, 2x10, rest/pause set x10 > x5 > x4 > x4
5 superset
DB Laterals (40)3x10
Plate Front Raise (25) 3x10

Saturday, Dec. 23
1 DL Squat Stance (185) 1x5, 3x6 drop (90) 1x8
2 T-bar rows chest supported (70) 1x8, 1x5, 1x8, 1x6
3 Superset
BB Curl (60) 1x4, (50) 2x8
Plate Shrugs (50) 3x15

Sunday, Dec 24
1 Leg Press (270) 1x12, (320) 2x10, (360) 1x8 drop (270) 1x5 > (180) 1x6
2 Incline Bench Press (95) 1x8, 2x7, 1 rest/pause set x7 > x2
3 superset
Tricep Press (50) 1x12, (60) 2x12
Reverse Tri Press (40) 1x8, (40) 2x12
4 Stair Climb machine 5 minutes
5 Shoulder Press Machine (40) 1x12, (45) 1x12 drop (30) 1x8

Tuesday, Dec 26
1 DL Squat Stance (185) 2x8, 2x6 drop (135) 1x8
2 1 arm BB Row (35) 4x8 drop (25) 1x6
3 Single DB RDL (30) 1x12, (35) 2x10
4 Kneeling Rope Lat Pull Down (150) 2x12, 1x9

Wednesday, Dec 27
1 Smith Seated Shoulder Press (40) 1x8, 3x6 drop (20) 1x10 > (bar) 1x12
2 DB Laterals (45) 3x10
3 Tri Set DB Seated (20) 1x10, (25) 2x10
Laterals
Front
Reat
4 Squat (135) 3x8
5 Goblet Squat (40) 3x10
6 Leg Ext (60) 1x8, (75) 1x10, 1x12 drop (60) 1x8

I don’t typically post food pics, but since @duketheslaya asked…

Christmas Eve Dinner = Chicken Parmesan & salad

Christmas Day = Grilled Tri-Tip and pizzas made with Trader Joe’s pre-made dough.

1 all cheese, 1 cheese with pineapple and the 3rd was my attempt at a Chicken Thai Curry pizza. It was REALLY good except for the fact that the dough didn’t cook through the middle.
Next time I’ll cook the crusts first, then top, then back again.

Toppings: chicken, Thai Red Curry sauce, pizza sauce, roasted red peppers, cilantro, lime juice, fresh mozzarella

Santa brought Hubby a new pellet grill. So, last night, I gave it a test drive and grilled a pork crown roast

[jamie1888]

Thursday, December 28, 2017

Warmed up with some bridges / seated abduction machine, etc.

1 High Pull (45) 3x10
2 RDL toes elevated (50) 1x10, (70) 2x10
3 Single Leg Hip Thrust feet elevated (body weight) 3x8 each
4 Kickbacks 3x15 each
5 Donkey Kicks 1x8, 2x15
6 DB Farmer’s Walk (100) x5 rounds, 30 sec rest

from warm-up to finish = 63 minutes

[jamie1888]

Friday, Dec. 29, 2017
1 Leg Press (270) 1x10, (360) 2x8 and drop set (360) 1x8 > (270) 1x6 > (180) 1x8
2 Incline Bench Press (95) 1x8, 2x7 and drop set (95) 1x7 > (65) 1x6 > (45) 1x8
3 DB Shoulder Press Singles (25) 4x10 drop to rest/pause sets (17.5) 1x12, 1x8, 1x6, 2x4
4 KB Swing (35) 1x25, 1x20, 1x15 - 30 sec rest

Saturday, Dec. 30
1 DL (185) 2x6, (195) 2x4, 1x3, (135) 1x10
2 Chest Supported T-bar row (70) 3x6 drop (45) 1x6
3 Lat Pull Down v-grip (90) 1x15, 1x12 and drop set (90) 1x12 > (60) 1x10 > (45) 1x20
4 Treadmill incline walk 10 minutes

Sunday, Dec. 31
1 Reverse Hack Squat machine (270) 4x6 - dropped a 45lb plate on my foot after last set
2 DB Shoulder Press (60) 1x10, (70) 1x8, (80) 2x5, (70) 1x6
3 Smith Incline Chest Press (50) 1x10, (70) 4x8
4 Skull Crusher (40) 3x12

Happy New Year!

Monday, January 1, 2018
I was going to start the Green Faces Diet. But, I decided I’m going to modify it slightly by allowing a little bit of colored veggies. Not a lot; but, some. And I’m going to use some protein powder when I need it. edit to add: I’m also going to weigh and log my food intake which you don’t have to do on the Green Faces Diet.

Getting my foot checked out later in the afternoon. Swollen and bruised. I don’t think it’s broken. But, I read that there’s so many bones in the foot that it’s hard to tell.

No reason to not train the upper body though.

1 Lat Pull Down D-bar (90) 1x15, (105) 1x12, (120) 2x10 drop (90) 1x8 > (75) 1x10
2 Seated Row v-grip (75) 1x12, (90) 3x12
3 Incline DB Curl (20) 2x12, (30) 1x10, 2x12 after last set alt. hammers x30
4 Rear Cable Fly (20) 2x20, 2x15 drop (15) 1x12

Saw the Doctor… My foot isn’t broken! He just gave me a brace. I made a comment about not Deadlifting for a couple of days and he said that he doesn’t recommend Deadlifts anyway because they are bad for the back.

[jamie1888]

Tuesday, January 2, 2017

1 Smith Incline Chest Press (70) 1x10, (80) 3x6
2 Smith Seated Shoulder Press (30) 3x12
3 Single Cable Laterals (15) 2x10 plus rest paus x2, x2
4 Cable Flies (40) 1x15, (45) 2x12
5 Negative Accentuated Tri Press (60) 1x12, (70) 2x8, 1x7

Broccoli Slaw, Ground Chicken Breast, 1 egg


Shrimp over mixed greens and red bell peppers

Pork Roast over mixed greens & Peas

Here’s some food before the “new diet” began on the 1st…

Grilled Tri Tip, red peppers, mashed po’s

Made a repeat of the Chicken Red Thai Pizza. Added fresh Basil, removed the mozarella and added mascarpone cheese. SO good!

Smoked Pork Ribs

[MarkKO]

A 45 lbs plate does a fair bit of damage, no? Glad nothing’s broken.