It’s nice when someone you don’t know compliments you.
Feeling is so rewarding 
Nice workout and again nice plate
1 Like
Thank you again!
=)
Wednesday, February 7, 2018
Program: Best Damn Part 2 - Push 2
All exercises have 2 - 3 warm-up sets and then 1 working set
A Standing Smith Shoulder Press
Rest/Pause set: (50) 1x10, 2x3, 3x2, 2x1
B Leg Press
Rest/Pause set: (380) 1x12, 1x4, 1x3, 2x2
C Overhead Tricep Rope Extension
myo set: (50) 1x14, 4x4, 1x3
D Cable Fly
myo set: (50) 1x12, 2x4, 2x3
E Stair Climb - 10 minutes
Total = 56 minutes
Dinner was grilled hamburgers. I skipped the bun and put the patty over Arugula and Kale (rubbed with olive oil), topped with 1oz blue cheese and blueberries
I won a 4-pack of these Protein Donuts from Rollin Dough. Hubby & I tried these 2 last night. Cookies 'N Cream and Butterfinger
Nutrition Facts for Cookies 'N Cream Donut w/toppings:
Calories: 200
Fat: 3g
Carbs: 25g
Sugar: 5g
Protein: 16g
3 Likes
yum!
1 Like
Thursday, February 8, 2018
Dinner last night was scallops & broccolini. I forgot to take a picture before I started eating. So, this is just the last few bites of my plate:
Program: Best Damn Part 2 - Pull 2
A BB Hip Thrust
2 Rest Pause Sets:
(140) 1x11, 1x2 and (140) 1x8, 2x3, 1x2
B Seated Row V-grip
Rest Pause Set:
(105) 1x12, 2x4, 3x3
C Lat Pull Down D-grip
2 mTor sets:
(105) 1x6 and (105) 1x8
D Incline DB Curl
Rest Pause Set:
(40) 1x8, 2x3, 1x2
E DB Farmer’s Walk
(170) x3 up & back across gym
F Incline Treadmill Walk - 11 minutes, 3mph, level 9
Total 70 minutes
5 Likes
WOW …Your log is awesome!! Very inspiring for sure 
2 Likes
Agreed!
2 Likes
Wow great log.
1 Like
Friday, February 9, 2018
Did warm up sets prior to the 1 or 2 working sets…
A Bench Press
1 rest/pause set: (135) 1x6, 4x2
B Seated DB Lateral
1 rest/pause set: (30) 1x12, 1x5, 4x4
C Leg Extension
2 mTor activation sets: (75) 2x6 and 1 straight set: (60) 1x15
D Calf Raise donkey station
(90) 3x10 and 1 mTor set 1x5
E Negative Accentuated Tricep Rope push down
(60) 1x8, 1x6, (70) 1x10
Total = 55 minutes
2 Likes
OK if I eat 15 of those a day my macros are met and well under maintenance calories. Hell, I could even have a couple pieces of pizza.
#IIFYM #NORagrets
They better ship to mexico.
1 Like
You are my spirit animal!
1 Like
Saturday & Sunday: no workout. was spent shuttling kids and grocery shopping. 4 hockey games and a 5 year old’s birthday party. #momduties
Monday - no workout: home sick from work
program: Best Damn part 2
Tuesday, February 13, 2018
(Pull day 3)
warm-up sets plus 1 or 2 working sets
A Pendlay Row
1 rest/pause set: (115)1x8, 4x3, 1x2
B Straight Arm Pull Down
1 rest/pause set: (70) 1x10, 5x5
C Cable Curl
1 rest/pause set: (70) 1x8, 2x4, 2x3
1 reg set: (70) 1x8
D DB RDL toes elevated
1 rest/pause set: (110) 1x10, 3x4
E Incline Treadmill Walk - 10 min
Total = 57 min
Wednesday, February 14
A Zercher Squat
(95) 1x10 arms hurt today so bagged this and moved on to…
B Reverse Hack Squat
1 rest/pause set: (270) 1x6, 3x2
C Bench Press
1 rest/pause set: (135) 1x6, 1x2, 1x1
1 reg set: (95) 1x12
D Seated DB Shoulder Press
(60) 1x6
1 rest/pause set: (50)1x12, 1x6, 2x4
E Close Grip Bench
1 rest/pause set: (75) 1x13, 1x5, 1x4, 1x3
Strength was down a bit. I’m assuming being sick and the 3 days off came into play. But, it was a good session. Hubby helped fix my form on the DB Shoulder Press and Close Grip Bench.
Thursday, Februdary 15
Strength still down. Could be lack of sleep today.
A Squat Stance Deadlift
1 rest/pause set: (185) 1x6, 2x3, 1x2
B Decline Cable Pullover
2 mTor sets: (60) 1x10 , 1x8
C Face Pull
(42.5) 1x10
1 rest/pause set: (42.5) 1x8, 1x4, 1x3, 1x2
D BB Curl
1 drop set: (60) 1x4, (50) 1x4
2 reg sets: (40) 1x8, 1x10
E Cable Pull Thru
2 mTor sets: (70) 1x8, (80) 1x8
Total = 60 min
Valentine’s Day Lunch with Hubby
Crispy Chicken Teriyaki Sandwiches & Ahi Poke Tacos
6 Likes
Friday, February 16, 2018
Push Day
Warm-up sets and these working sets:
A Standing Smith Shoulder Press
1 rest/pause set: (55) 1x7, 3x2, 1x1
B Leg Press
1 rest/pause set: (380) 1x12, 1x6, 1x4, 1x3, 1x2
C Overhead tricep rope extension
2 mTor activation sets: (50) 1x5, 1x4
D Seated Machine Incline Press
(80) 1x8 and 1 rest/pause set: 1x10, 4x3
E Standing Calf Raise - hold stretch position 4 - 5 sec
(135) 1x6, 2x5
Total = 57 minutes
Dinner last night was grilled chicken thighs and a salad
Put that meal on repeat today for lunch. Added diced chicken on top:
4 Likes
Saturday, February 17, 2018
A BB Hip Thrust - rest/pause set: (140) 1x10, 5x3 then a bunch of body weight bridges
B Pendlay Row (95) 2x5
C Lat Pull Down D grip - rest/pause set: (120) 1x10, 1x4, 3x3
D Seated Row - mTor sets: (90) 1x7, 1x4
E Seated Alt. bicep curls - rest/pause set: (20’s) 1x10, 5x3 and 1 reg set 1x12
F Farmer’s Walk (85’s) 4x 1/2 laps
Total = 73 minutes
Sunday, Feb. 18
A Bench Press -
rest/pause set: (135) 1x7, 5x2 and
reg set: (95) 1x12
B DB Lateral Raise -
rest/pause set: (40) 1x10, 1x6
mTor set: (30) 1x4
singles (12.5) 1x10, 1x5
C Leg Extension-
(75) 1x10, (90) 1x9
singles (45) 1x10
(75) 1x10
D Calf Raise donkey station
(90) for a bunch
E Tricep Cable Press
(60) for a bunch, (70) for a bunch
sets/reps went off the plan. I wanted to concentrate on mind/muscle connection
Total = 60 min
Monday, Feb. 19
A RDL toes elevated
rest/pause set: (115) 1x12 1x5, 2x4, 3x3
B Bent BB Row
rest/pause set: (115) 1x12 2x4, 2x3
C Hammer Strength machine seated bicep
rest/pause set: (45) oops, didn’t write down my count
D Straight Arm Pull Down
mTor set: (42.5) 1x8
Tuesday, Feb. 20
A Reverse Hack Squat
rest/pause set: (300) 1x8, 2x3, 1x2
B Seated DB Shoulder Press
rest/pause set: (50) 1x15, 2x6, 1x5
C Seated Calf Raise
(70) 1x8, 1x10 (hold stretch for 5 sec)
D Cable Flys
(70) 2x10, 1x8
Total = 62 minutes
Here’s some food pics from the last few days…
Black & Blue Salad (grilled burger & blue cheese). Tossed on blueberries after I took the pic:
Blueberry Protein Cheesecake:
Roasted Kale Chips (before & after pic):
Drumsticks (smoked for almost 3 hours & then finished on the grill):
Valentine’s Day Cake for hubby. “Obsession Cake”. Chocolate cake, chocolate mousse with fresh raspberries and dark chocolate glaze:
Recipe for Protein Cheesecake:
1C non-fat Greek yogurt
1.5C light cream cheese (can use fat free or full fat depending on diet needs)
2 scoops protein powder ( I used 1 Met Drive vanilla and 1 Muscle Pharm cookies & cream)
2 eggs
1/4 sweetener of choice
1C blueberries (any berry, fruit, mix-in you like. or leave plain)
Mix all ingredients with mixer until smooth
Pour into lined cake pan or spring form pan
Bake at 325 for 30 min
reduce heat
Bake at 200 for 45 min *
- Watch cooking time. I think my pan is pretty big so my cake was thin. It cooked way quicker than recipe ( shaved off 10 min at the end and it was still over-browned. I’ll cook less or double the recipe next time
Yields 8 slices
per slice:
178 calories
11g fat
6g carbs
13g protein
5g sugar
7 Likes
That meal looks awesome. After eating plain chicken and peas every night, I’m really tempted to try making some of this stuff 
2 Likes
Wednesday, Feb. 21
1 Squat Stance DL - rest/pause set from: (205)1x8, 1x4, 2x3
2 DB Pullover - mTor sets: (50) 1x8, 1x6
3 Face Pull - mTor set: (23.75) 1x8
4 BB Curl - rest/pause set: (60) 1x5, 3x3
Total = 60 minutes
Thursday, Feb. 22
1 Standing Smith Shoulder Press - rest/pause set: (55) 1x6, 1x3, 2x2 and (20) 1x10
2 Leg Press - rest/pause set: (380) 1x12, 1x4, 2x3, 1x2
3 Overhead Tricep Rope- mTor sets: (50) 1x6, 1x4
4 Standing Calf Raise - rest/pause set: (135) 1x6, 2x4, 2x3
5 Pec Deck - mTor sets: (45) 1x8, 1x4
Total = 57 minutes
EDIT TO ADD RANT
Somebody (a very small, thin man that I would stereotype to look like a runner) in my office saw me making a protein shake this morning in our break room. He told me that I should try “Paleo Coffee” instead of a protein shake. Um, what???
I just saw him again and he proceeds to tell me that I should eat less protein and eat more fats.
Um, what???
This person knows nothing about me, my diet, my training, etc. But, going to suggest what I should eat? WTH?
2 Likes
Honestly, your journal is making me soooo hungry!!! From an over 40 female to another-great workouts! Will be following, just for the food porn alone!
4 Likes
LOL
Thank you!! 
We all follow for the food… And the great workouts.
Nice work Jamie
2 Likes
Thanks!!