Friday, February 23, 2018
Strayed from the “one working set” plan and did regular sets today.
1 BB Hip Thrust w/3 sec hold -
(135) 1x12, 2x10
followed by some body weight bridges/holds
2 Muscle Snatch -
(55) 1x5
(60) 1x4, 2x3, 2x2, 1x3, 1x2
3 Lat Pull Down w/Rope -
(75) 3x10
4 Seated Alternating DB Curl -
(20’s) 1x12
(25’s) 1x12, 2x10
drop set: (25’s) x10, (20’s)x6, (15’s)2x12
Dinner last night was stir fry veggies and scallops
Sunday, February 25,2018
Still doing some regular sets instead of the “1 working set” of the Best Damn plan. I hadn’t done any back squats in awhile and I thought it would be fun to do 100 squats. It was only fun when I was done. =)~
1 Bench Press (135) 1x8, 3x4, 1x5 drop (95) 1x15
2 Back Squat (135) 9 x10, 1x11 (had to get 1 extra “F U” rep at the end
3 BB shoulder press (40) 3x10
superset (2 rounds)
4 Bus Driver (10lb plate) x20
5 BB Front Raise x6 each grip (narrow, reg, wide)
Total = 73 minutes
To add a little more leg torture to my day, I went on a bike ride with the kids. I bought this trailer to be able to tow my daughter (4 years old). Thank goodness they wanted to stop at a couple parks and I could rest my legs a bit.
Monday, Feb. 26
Feeling the DOMS today so went easy on the glute/ham work.
1 Chest Supported T-Bar Row
2 Low Cable Row
3 Bicep Cable Curl
4 Leg curl, slow w/3 sec hold - (60) 3x8
5 Standing Glute Machine (30) 1x15 each
Total = 62 minutes
Friday’s dinner: pork loin chops & salad (mixed greens, olive oil, avocado, dried cranberries)
For a birthday present for hubby, I bought him some protein puddings and protein balls from Musclelicious Foods. They have all kinds of flavors. I don’t really care for the puddings but he likes them. Here’s the protein balls rolled in coconut. I had to sample because coconut…
.
Pineapple on Pizza: Yay or Nay??
It’s a constant debate in our household. I love pineapple on pizza and hubby hates it. I have my son loving it now too.
Best way to eat pizza at home:
I’m sure you could skip the microwave and just put a small pan lid over the pizza to steam the top while the bottom crisps. But, that requires washing the lid. So, no.
Last night’s dinner: Black & Blue Salad (grilled filet mignon, blue cheese, blackberries, tomatoes, avocado)
Tuesday, February 27, 2018
Holy DOMS Batman! All I can do is laugh at this point because this is SO not fun. Thankful there’s a shelf in the bathroom stall at work so I can use it to ease myself down and get back up again. Funny though, walking around the gym this morning, I felt like my quads were clearly, visibly bigger and everyone must see how massive my quads are now. lol
No chance of doing any quad work today due to DOMS. Even had to change from the seated calf raise (where the pads rest on the quads) to standing calf raise. Does anyone else feel like they have to poop when they work calves? Anyone? Just me?
A Seated DB Shoulder Press
warm up sets
1 rest/pause set: (55) 1x12, 1x5, 1x5, 1x3
B Close Grip Bench
warm up sets
1 rest/pause set: (95) 1x10, 4x3
C Standing Calf Raise hold stretch 5 sec
(115) 1x6, (95) 1x6, (135) 2x6
D Cable Fly
warm up sets
1 mTor activation set (45) 1x5
(30) x few squeeze/hold
Total = 51 minutes
Finally found a way to make Apple Cider Vinegar palatable. Found this Probiotic Cold Pressed juice on sale at Costo and it’s only 40 calories per cup. With the @Rinehart intensified Berry, this vinegar tastes like a super sweet fruit smoothie.
You mean you don’t drink it straight from the bottle?
Quad DOMS is fun.
I often do take vinegar shots
Wednesday, February 28, 2018
A Squat Stance DL
(185) 1x5
(205) 1x6
(210) 2x3
(225) 1x2 Hello 2 plates!
B Machine Glute Press
(50) 1x15
(50) 1x8 mTor activation set
C Decline Cable Pullover
(55) 3x8
D BB Curl
(50) 1x8
(60) 1x5 drop to (30) 1x9
total = 65 min
Hubby smoked a couple chickens yesterday while i was at work.
Dinner = chicken, asparagus, po & sweet po, artichoke got tossed out (didn’t turn out well)
2 plates boom, did you remember to put on 2 plates and not 1 plate and 3 small ones ?
Ha! Yes, I was packing on the little plates as I was building up. I had all intentions of staying at 205 and going for higher reps. When I decided to attempt 225, you’re damn right I unloaded those small plates and grabbed the 45’s!
Awesome!
Thursday, March 1, 2018
A Standing Smith Shoulder Press
warm up sets
1 rest/pause set: (50) 1x10, 2x3, 2x2
B Leg Press
warm up sets
1 rest/pause set: (360) 1x12, 2x4, 1x3, 1x2
C1 Seated Calf Raise (45) 3x10 w/5 sec hold o stretch
C2 Push Ups 3x12
Total = 45 minutes
Playing some catch up in here and I tried not to like EVERY post of yours on the way. If possible, your food is looking even more delicious than before!
Congrats on all the new PRs as well, that’s awesome.
This is a hard no. I LOVE pizza, and I LOVE pineapple but I would skip a meal if pineapple pizza was my only option.
Thank you! =)
This is the hardest stance I’ve ever seen against pineapple on pizza.
Makes me laugh and want to like you just a little bit less! lol
Friday, March 2, 2018
A BB Hip Thrust
(135) 1x12, 1x10
rest/pause set: (135) 1x10, 1x4, 2x3
B Pendlay Row
(95) 2x8
rest/pause set: (95) 1x8, 2x4
C Muscle Snatch
(40) 3x10
D Lat Pull Down D-bar
(85) 1x15
(90) 1x15
rest/pause set: (105) 1x10, 2x5
E Alt DB Curls
(20’s) 2x20
rest/pause set: (20’s) 1x20, 2x10, 1x8
Total = 62 minutes
Sunday, March 4, 2018
Started a new program today. 4 week cutting diet & training plan. More volume than I’m used to and you are supposed to do 45 minutes of cardio after training. I most often wont have the time to get in what the plan calls for. I’m just going to do as much as I can when I can. I wanted to take my brain out of the game and have something to follow. I’m definitely more disciplined with my diet when I’m following a plan. Need to defluff because I’m just not comfortable in my skin and this is not how I want to live. I took beginning measurements (which I never do) but I wanted to be able to see what the scale wont show me. Wish me luck. =)
quads & calves
superset
1A Leg Press (180) 3x20
1B Step Ups on bench 3x20
superset
2A Smith Squats (50) 3x20
2B Walking Lunges (body weight) 3x20
superset
3A Let Extensions (30) 3x20
3B Alternating lunge backs with propulsion 3x20
superset
4A Zercher Squat (45) 3x10
4B Pop Squats (body weight) 3x20
superset
5A Hack Squat narrow (50) 1x12, 1x15, 1x12
5B Curtsy Lunge (body weight) 1x12, 2x20
6 Seated Calf Raise - hold stretch 3 sec (10) 3x20
7 Standing Calf Raise - hold stretch (55) 1x12, 1x10, 2x8
1 stair machine intervals 14 min
2 incline treadmill 12 min
Total = 1 hour & 53 minutes
Monday, March 5th
shoulders & abs
superset
1A Lateral Raise (15) 1x20, (20) 1x20, (24) 2x15
1B Plank 30 sec x4
superset
2A Front Raise cable rope (20) 1x15, (30) 3x15
2B Crunches w/rope (30) 4x20
superset
3A Smith Military Press (40) 1x9, (30) 1x15, (25) 2x15
3B Lying Leg Raise 4x15
superset
4A Rear Delt Machine (25) 1x15, (30) 3x15
4B Plank 30 sec x2
superset
5A DB Arnold Press
5B V Ups 2x10 , Vertical Leg Lift 1x12
6 Machine Lateral Raise drop set (45) 1x12, (30) 1x10, (15) 1x10
1 Stair Machine Intervals - 12 minutes
Total = 1 hour & 40 minutes
hoping I can move a little faster going forward. I need to do my homework prior to getting to the gym so I don’t have to look up videos and check technique on things I’m not used to doing.
Need to work on my meal prep. Meals were a little “meh” because I just tried to prep the required food without thinking how I can get creative and make them less boring. The diet consists of 5 meals & 1 post workout shake
Meal 1: 1 egg, 4 whites, 1 english muffin, reduced sugar jelly
Meal 2: ground chicken cooked with peppers, white rice
Meal 3: ground turkey breast, potato, asparagus
Hot Sauce: Love this stuff from Vermont Maple Sriracha. They have a couple different varieties
Meal 1: 1 egg, 4 whites, 1 english muffin and a few blended fresh blueberries w/splenda
Meal 2: 5 egg whites, avocado, spinach, peppers, tomato
Ketchup: love this reduced sugar ketchup. 1Tbl = 5 calories, 1 carb
Good luck with the new plan! Did you get the program from a site or are you working with a personal trainer?
Yuck. That’s about an hour longer than I like to be in the gym!
Yeah that’s a long time in the gym.
I would be carefull doing long workouts on a restricted diet.
I’m a firm believer that reduced calorie intake, combined with a lot of work is very harmful to the muscles. Meaning that the body will tend to burn muscles as well as some fat.
BUT it’s your plan, your body and you know what works for you.
So: Best of luck from here 
I bought a “cookie cutter” plan for $40 from Stephanie Rowe. I follow her and her hubby (Brad) on IG . They are both amazing to look at: both total eye candy. But, she’s super funny and they are fun to watch as a couple.
I don’t mind the cookie cutter part because she makes herself totally available to contact for questions, help, etc. So, paying $40 just to pick her brain is totally worth it to me. =)
https://www.instagram.com/stephrowefit/?hl=en
Right???
I agree! 
It goes against everything I believe to be true. =)~ BUT… since it’s only a 4 week plan and not something I’m expected to maintain, I think it’s OK. I do have a lot of fat to lose so I think it would be more detrimental if I were leaner.
It’s also unlikely I will ever get in the full 45 minutes of cardio after a training session. I just don’t have the time. Like today, I only did 12 minutes. But, I may try to get in a long walk or something after work.
I did stray from the diet plan yesterday for leg day and subbed out a meal to drink some Plazma during the session. I knew I was going to need the energy to get through it.
Thank you! I do appreciate the feedback, advice and support.
Well…no argument there!
Tuesday, March 6, 2018
Back & Biceps
superset
1A Wide Grip Pull Down (85) 1x15, (100) 3x15
1B Close Grip Seated Row (70) 4x15
2 Straight Bar Pull Overs (40) 3x15
3A Close Grip Pull Down (100) 2x15, (90) 2x15
3B DB Bent Over Row (50) 1x15, (60) 3x15
4 Rack Pull (90) 1x15, (140) 3x10
superset
5A Roman Chair 1x10, 3x15
5B Alt. DB Curl (15’s) 4x30
6 Alt. Hammer Curl (20’s) 1x20, (15’s) 3x30
Treadmill 1 min walk (4mph) / 30 sec jog (5mph) - 12 minutes
Total = 1 hour & 45 minutes
Amazing work…
