That was hella surprising and 35 calories?
I could drink 6 of those a day for under 800 calories and then eat a pizza!!! (love soup and broths…and pizza obv)
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This is the only kind of math that matters!
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Aaaaaand not only is Bone Broth macro friendly, it has all kinds of health benefits:
Here are the six major bone broth benefits.
Protects Joints. …
Good for the Gut. …Basically, priming your gut to handle all the pizza! #winning
Maintains Healthy Skin. …
Supports Immune System Function. …
Boosts Detoxification. …
Aids the Metabolism and Promotes Anabolism.
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Wednesday, January 10
1 Bench Press (115) 4x6
superset
2 Front Squat (135) 4x8
3 Plate Front Raise (25) 1x15, (35) 3x15
4 Standing Cable shoulder press (25) 1x12, 1x11, 3x10
superset
5 DB Laterals (40) 2x12, 1x11, 1x10, 1x8
6 DB Upright row (40) 3x10, 1x9, 1x8
I’ve decided to keep squats relatively light for now. Going to push for heavier weight on the leg press and hack squat. It just causes me more discomfort than it’s worth and since I’m not competing for anything, I’m OK with not pushing it.
It was Taco Tuesday last night. I decided to have a big taco salad first (no shell) and IF I was still hungry, I’d have a crunchy taco. But, I was content with the salad.
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Hmm I wonder if my roommates would accost me for drinking a cup of warm broth in the morning.
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Thursday, Jan. 11, 2017
1 Landmine Row singles on T-bar
(20) 1x12
(25) 1x15
(35) 4x12 drop on last rep (25) 1x8
(25) 1x15
2 Landmine DL on T-bar
(75) 1x12, 1x15
(100) 1x8, 2x10 drop on last rep (75) 1x5, (50) 1x10
3 Seated Wide Cable Row
(60) 1x15
(75) 2x15
(75) 1x21, 3x3 rest/pause set
4 BB Curl
(50) 1x10
(50) 1x8, 2x2 rest/pause set
(50) 1x8 drop (30) 1x6
Friday, Jan. 12
1 Reverse Hack Squat
(270) 3x10, 1x6
2 Military Press
(55) 3x10
superset with
3 Body weight squat 3x20
4 Cable Shoulder Press vgrip
(30) 1x10, 3x12
5 Row Machine 3 min
Saturday, Jan. 13
1 Bench Press
(115) 1x6
(135) 1x6 (Woo Hoo! Hello 45’s!)
(155) 1x0… then hubby helped me do 2 negatives with a rest/pause between them
(135) 1x3
(145) 1x1 and 2 negatives then drop (95) 1x 21’s
2 Bent BB Row
(95) 1x12
(115) 1x9, 1x8 drop (65) 1x15
3 Hammer Strength High Row
(100) 1x12
(120) 3x10 drop on last rep (80) 1x15
4 Seated Cable Curl
(40) 1x12, 1x10
(45) 1x5, (35) 1x5, (25) 1x8 drop set
Took a few days off to head up to Lake Tahoe for a couple of nights. Not much snow fall there yet this season. But, managed to find a bit for the kids to play in. My “must have” when in Tahoe is Base Camp Pizza. This is a 1/2 Base Camp and 1/2 Chicken Thai Curry (my absolute favorite!)
Wednesday, Jan. 17
quick workout today…
1 RDL (95) 5x12
superset with
2 BB Row (95) 1x12, 4x10
3 Rope Lat Pull Down
(70) 1x15
(85) 3x12
superset with
4 Bicep curl machine
(30) 3x8
Thursday, Jan. 19
1 Leg Press
(360) 1x10, 3x12 drop on last rep (270) 1x8, (180) 1x10
superset with
2 Bench Press (hubby not there to spot me today. kept conservative)
(135) 2x5, 2x4 drop on last set (95) 1x8, (45) 1x20
3 Leg Press slow negatives
(180) 1x10, 1x8
4 Standing single arm Shoulder Press on Hammer Strength incline press (as seen below)
(10) 1x10
(15) 1x8
(20) 1x10, 1x6 drop (10) 1x6
https://www.instagram.com/p/BeCDwAvgH40/?saved-by=jls7279
Pretty sure I’ve posted about him before, but if you are on Instagram, follow Julian Smith. He posts videos almost daily and shows a lot of exercise variations.
5 Squat
(95) 1x12, 2x10
superset with
6 DB Lateral Raise
(15) 3x20
switch to
7 DB Lateral Raise singles
(7.5) 4x5
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That pizza looks awesome.
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Used to work for a bison ranch. All the paleo people bought all of my bison stock…
And make your own if you can. It’s not that hard. Especially chicken or turkey broth.
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@JFG
Bone broth is different than just making stock or regular broth. You have to slow simmer for a very long time for all the good stuff to come out. I think it’s like a 24 hour simmer. Something like that. I hesitate to leave my oven on overnight. Probably could try it in the crock pot. But, just seems easier to buy some. =)~
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It really is
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Friday, January 19, 2017
1 Clean from hang
(55) 4x10
2 Wide BB Row D grip
(don’t know what the little curl bar weighs. so weight is plates added)
(20) 2x12
(25) 3x12
3 Standing DB Curl alternating
(20’s) 3x20
4 Lat Pull Down V grip
(105)3x8 drop on last rep (75) 1x10, (60) 1x12
Lunch yesterday: grilled chicken thighs & apple over mixed greens
Dinner last night: pan seared pork & roasted broccoli with olive oil, garlic & Parmesan
My son got his Oreo subscription box. So, I ate 1 of each of these to taste them. You know, for science.
6 Likes
Saturday, Jan. 20, 2018
Went to the gym a bit later in the day than I usually do and as luck would have it, had the opportunity to meet a female body builder. We chatted for just a few minutes but she offered me her phone number and said we could lift together sometime and/or meet up outside the gym for coffee or whatever. Just meeting her has me inspired.
I’ve been eating a lot of crap lately. I’ve been very stressed and I know I don’t sleep enough. Not making excuses. But, I’m very guilty of using food for comfort. All of this is just disastrous for fat loss. I need pull myself out of this funk I’m in. I do have to say that I like the mass I’ve added to my quads. Thank you, dirty bulk. 
1 Reverse Hack Squat (270) 4x6
2 Muscle Snatch from hang (65) 1x6, (60) 1x6, (55) 1x8, 1x6 drop (45) 1x8
superset with
3 Leg Extension (60) 1x12, (75) 3x12 drop (45) 1x15
4 Standing Shoulder Press (singles) on Hammer Strength incline press
(10) 1x10, (15) 1x8, (20) 1x10, (15) 3x10 drop (10) 1x5
Sunday, January 21
1 Squat Stance DL (185) 3x6 and one rest/pause set x5, x2, x2
2 BB Hip Thrust (135) 4x12
superset with
3 Standing BB Curl (50) 1x6, 2x10, 1x8, 1x6 drop (30) 1x8
4 Lat Pull Down supinated grip (90) 3x12 drop (60) 1x20
superset with
5 Cable Pull Thru (80) 3x12
Monday, January 22
1 Bench Press
(135) 2x6, 2x5, 1x4 drop (95) 1x8
(95) 1x12 drop (65) 1x2 drop (45) 1x8
superset with
2 Leg Press (360) 3x12 drop (270) 1x8 drop (180) 1x10
3 Leg Press slow negatives (180) 3x8
4 Donkey Calf Raise (50) 1x12 (70) 1x10, 1x12
superset with
5 Goblet Squat, heels elevated (25) 2x12, 1x15
My son asked me to pick up donuts Saturday morning. So, I did. I at least waited to have one post workout and after eating breakfast.
Egg Skillet:
1 egg, 4 serv. liquid egg whites, ham, roasted broccoli and light cream cheese. (baked and broiled)
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Don’t get it.
You post all that nice and healthy good looking food.
And then suddenly: Confession time: It’s all fake, I eat junk.
Hahahahaha We all get there from time to time.
You will be back in the game sooner or later.
Keep posting that delicious food.
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Ha! I like to keep it real. =)
Part of the reason that a log like this is helpful. I see the pattern. I see that I am consistent AF with training and a total yoyo when it comes to diet.
When I’m right in the head, I can handle a treat in my day and stop there. When I’m not right in the head, I lose my self control.
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Just like the rest (or most) of us 
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I have made a couple and think I only went to 3-5 hours…I got the marrow but apparently I missed some stuff.
I still remember the first time I got pinned under 135 and this huge trainer dude giggled as he helped lift it off.I was such a noob. KEEP GOING!!!
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You’re actually really strong!
Sorry to hear you’ve been stressed. Embrace the dirty bulk life lol.
I actuals envy your son! You’re food is delicious.
Um, wow…
Anything over a plate a side is damn good for the majority of females.
I tried a new brand the other day and this is how it looked when it came out of the jug…
I’ve read that good bone broth is jiggly and gelatinous.
Yes, I got pinned once and I’ve been conservative on the bench ever since. This was a good confidence boost. Helps to have a spotter for sure.
Thanks guys!
What’s “damn good” for females on deads? Cuz I want that too ! 
Thank you! He only appreciates the donuts and cheeseburgers.. it’s torture when I give them my “healthy meals”. lol I’ll feed you any time you make it to Northern CA! 
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Tuesday, January 23, 2018
1 Chest Supported T-bar row
(70) 2x8, 1x6 and 1 drop set: (70) x6, (45) 1x10 rest/pause 1x8
superset with:
2 DB RDL
(100) 1x12
(110) 3x12
3 Reverse Lunge singles (body weight) 5x10
superset with:
4 DB Hammer Curl (alt)
(17.5’s) 1x20
(20’s) 3x20
5 DB Swing - 30 sec rest
(30) 1x20
(35) 2x20
6 Seated Cable Row wide v-grip
1 drop set:
(75) 1x20, (60) 1x15 rest/pause 1x15
Added too much liquid, but still delicious…
Overnight Oats:
1/4c oats, 1tbl chia seeds, 20g cookies & cream protein, 6oz cashew milk
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