Thank you! =)
Wednesday, March 7, 2018
Glutes & Hamstrings
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1A Seated Leg Curl (30) 3x15
1B Walking Lunge (body weight) 3x20
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2A Smith Sumo Squat (bar) 3x20
2B Box Jump 3x15
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3A Cable Kickback (20) 3x15 ea
3B Duck Walk 3x20
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4A BB Hip Thrust (135) 3x12
4B Bench Step-Ups 3x10 ea
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5A Lying Leg Curl (45) 3x20
5B Alt. Curtsy Lunge 3x30
6 DB Romanian DL(80) 3x15
Treadmill 1 min walk (4mph) / 30 sec jog (5.5mph) - 10 minutes
Total = 1 hour & 52 minutes
some food from yesterday…
Pork Loin Chop, Potato, Green Beans
Scallops, Broccoli, Peppers (also had some white rice but forgot about it until after I had eaten all this)
Egg & Veggie Bake
Last meal of the day: Egg Bake & Avocado
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Here in DK just had dinner… now I’m hungry again.
And nice lifting too 
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Thursday, March 8, 2018
Circuit Training
Spin Bike = 10 min intervals, 30 sec sprint, 2 min moderate pace
Circuit 1
A walking lunge 4x20
B push-ups 4x20
C crunch 4x20
Circuit 2
A assisted pull-ups 4x12
B box jumps 4x15
Circuit 3
A modified burpee 4x10
B crunch 2x20
Spin Bike = 20 min intervals, 30 sec sprint, 2 min moderate pace
Total = 75 min
Tossed a couple big, boneless, skinless chicken breasts into the Crock Pot on high (around 3.5 hours I think) with some salsa. Such an easy way to prep some protein and easily changed up by using a different sauce.
This diet is a total change-up for me in terms of carbs. Yes, it’s calorie restriction. But, typically, I’ve always followed a lower carb / higher fat plan. I’m not used to eating rice and potatoes with almost every meal. I haven’t felt very hungry at all. I am craving some fats. Last meal of the day there’s no carb source and I get a little avocado or almond butter.
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Be careful transitioning back to carbs if you were keto. The switch takes two weeks or so to adapt and not just fill fat storages…I learned that one the hard way
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Definitely wasn’t Keto, but thanks for the tip!
Friyay, March 9, 2018
Chest & Triceps
1 DB Incline Press (50) 3x15
2 Cable Fly (17.5) 3x15
3 Bench Press (65) 1x15, (75) 1x15, (85) 1x15
4 DB Close Grip Incline Press (50) 3x15
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5a Tricep Rope Extensions (15) 3x15
5b Bench Dips 3x15
6 Overhead Rope Extension (5) 1x15, (10) 1x15, (15) 1x15
Part of the challenge for me on this plan is trying to gauge what weight I should use with such high reps and so much volume. I had to leave out a couple exercises because of time constraint.
Incline Treadmill Walk - 3.5mph/level 12 incline = 20 minutes
Total = 1 hour & 36 minutes
A couple meals from yesterday…
ground chicken w/onion & peppers, broccoli & potato
pork loin, green beans and white rice w/an egg and a little soy sauce
Hubby liked my egg bake from the other day. So, I made him one. Since he’s not restricting calories, I could add some goodies: eggs, peppers, bacon bits, turkey sausage, ham, hash browns and sprinkled with cheese.
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Damn hungry again. Your food is really looking good.
Is it your own program?
What is the purpose of the high rep work?
3 sets is probably fine depending on what you want.
I seem to remember something about loosing a bit of weight.
And a program that you follow, does it say anything about the amount of weight you should lift and why?
It’s a program that I purchased: a 4 week cutting program. So, yes, I need to lose some weight/fat. There’s really no explanation of “why” for anything. No guidance on the amount of weight to use. I just assume to use as much as I can, but not too much as to not be able to complete all of the exercises with good form.
There’s no “why” to the diet portion either. Kinda drives me nuts. I guess I can ask questions but I tend to overthink everything. So, i’m just trying to remind myself “just follow the program” and enjoy not thinking.
I just needed to follow something because I was pretty much steadily gaining weight and not losing. And that just perpetuates my cycle of “F*ck it! May as well eat it”.
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They have a reason for it, and as stated last, it’s only 4 weeks.
I would maybe have done it a bit different with a little less time in the gym.
But that is another animal.
For the weight maybe do 2 sets of lightish 15 reps and the last set a bit heavier for a RPE of 8 - 9 meaning stop about 2 reps before failure.
I would keep the workout “not that taxing” you should leave the gym kind of energetic and not drained for energy. Because I’m afraid some of the weightloss then would be muscles, and we do not want to get rid of them.
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Saturday, March 10, 2018
Week #2 Quads & Calves
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1A Leg Press (180) 3x20
1B Step Ups on bench 3x20
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2A Smith Squats (50) 3x20
2B Walking Lunges (body weight) 3x20
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3A Leg Extensions (30) 3x20
3B Alternating lunge backs with propulsion 3x20
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4A Zercher Squat (45) 1x20, 2x15
4B Pop Squats (body weight) 3x20
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5A Hack Squat narrow (50) 3x20
5B Curtsy Lunge (body weight) 3x20
6 Seated Calf Raise - hold stretch 3 sec (20) 1x20, 2x15
7 horizontal calf press - (70) 3x20
1 Precor intervals 10 min
2 Treadmill walk, 3.5mph, level 12 incline - 10 min
Total = 2 hours
Sunday, March 11 OFF DAY
1 hour morning/fasted walk
Monday, March 12
Shoulders & Abs
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1A Lateral Raise (25) 1x15, (30) 3x15
1B Plank 30 sec x4
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2A Front Raise cable rope (35) 4x15
2B Crunches w/rope (45) 4x20
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3A Smith Military Press (30) 4x15
3B Lying Leg Raise 4x15
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4A Rear Delt Machine (30) 4x15
4B Plank 30 sec x4
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5A DB Arnold Press (25) 4x15
5B Bench Crunch 4x10
6 Machine Lateral Raise - drop set, 4 sets: (45)x10 > (30)>10 > (15)x10
Stair Machine Intervals 15 min
Treadmill Walk, 11 incline 3mph 10 min
Total = 2 hours
Weighed in yesterday: 1 week completed, down 3.2lbs. It’s great to see some results. It’s a bit disheartening that I have so far to go just to get back down to where I was several months ago. Trying to stay positive.
Top Left: pork loin, rice & egg, peppers
Top Right: pork loin, rice & egg, green beans
Bottom Left: salsa chicken, potato, green beans
Bottom Right: ground turkey breast, rice, broccoli slaw, napa cabbage
Top Left: 4% beef, mixed greens & lettuce, tomato, cucumber, reduced sugar ketchup, mustard
Top Right: eaten with the burger salad - microwave potato chips (delish!)
Bottom Left: 4% grilled beef, english muffin, 2% american cheese, lettuce, tomato, asparagus
Bottom Right: raw spinach & avocado wrapped in an egg white wrap (wrap is egg whites, psyllium husk and seasoning)
This doesn’t look pretty. But, it was really good. I made french toast with my English muffin & topped with Walden Farms pancake syrup. Cooked off the extra egg mixture and ate with some pork loin.
This new diet had me backed up all week. I assume the reduction in fats played a part. Anyway, I thought I’d share this strange but effective tip if you find yourself backed up.
Slice an orange
Generously coat with cayenne pepper and cinnamon
Eat the entire thing (including rind) EDIT: I ate only 1 wedge. But I just re-read the gal’s post and she eats the entire orange.
Be sure to wash the outside of orange prior to slicing.
Some find relief within 10 minutes. It took about 45 minutes for me. After telling my mom about it (she’s constantly constipated and uncomfortable… but that’s another story) she ate one & went to bed, got up a couple hours later and was able to go.
I didn’t make this up. I saw the tip posted on Instagram from this “gut health” blogger that I follow. And surprisingly, it’s not all that disgusting to eat it. The acid and sweetness from the orange really masks the cayenne & cinnamon. I did feel a bit of heat on the tongue and lips.
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Awesome tip jamie
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That’s some awesome work capacity you got going there.
And now I’m hungry again.
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If i ever wanna Rapid bulk, I’ll just come to your log and look at all the delicious food and get super hungry! Lol.
That sounds painful. Good job!
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Tuesday, March 13, 2018
@mortdk @duketheslaya Thanks guys! Duke, I should be a powerlifter or something because I think bulking would be easy for me. =)
Back & Biceps
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1A Wide Grip Pull Down (100) 4x15
1B Close Grip Seated Row (70) 1x15, (85) 3x15
2 Rack Pull (205) 1x5, (185) 3x10
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3A Straight Bar Pull Overs (40) 4x15
3B Close Grip Pull Down (85) 1x15, (90) 1x15, (95) 1x15, (100) 1x15
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4A DB Bent Over Row (60) 1x15, (70) 1x15, 2x12
4B BB Curl (40) 2x12, 1x11, 1x9
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5A Roman Chair 4x12
5B Alt. DB Curl (20’s) 4x20
6 Alt. Hammer Curl (20’s) 1x20
Incline treadmill walk, 3mph, level 9 incline - 10 minutes
Total = 1 hour & 49 minutes
Dinner last night was pork tenderloin, roasted broccoli & red pepper
Meal today = same as above with white rice and an egg
Meal today = ground turkey w/taco seasoning, green beans, potato
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just found your log… Im in for the food pics
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Thanks! =)
Wednesday, March 14, 2018
Glutes & Hamstrings
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1A Seated Leg Curl (50) 3x15
1B Walking Lunge (body weight) 3x20
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2A Smith Sumo Squat (bar) 4x20
2B Box Jump 4x15
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3A Glute Press Machine (50) 4x15 ea
3B Duck Walk 4x20
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4A BB Hip Thrust (135) 1x11, 1x10, 2x8
4B Bench Step-Ups 4x20
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5A Lying Leg Curl (30) 2x20
5B Alt. Curtsy Lunge 1x30
Total = 90 minutes
Thursday, March 15
Circuit Training
Spin Bike = 10 min intervals, 30 sec sprint, 2 min moderate pace
Circuit 1
A walking lunge 4x20
B push-ups 4x20
C crunch 4x20
Circuit 2
A assisted pull-ups 4x12
B box jumps 4x20
Circuit 3
A modified burpee 4x10
B crunch 4x20
Spin Bike = 20 min intervals, 30 sec sprint, 2 min moderate pace
Total = 84 minutes
Friday, March 16
Chest & Triceps
1 Bench Press (85) 1x15, (95) 1x15, (105) 1x15
2 DB Incline Press (60) 3x15
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3a Pec Deck (55) 3x15
3b Overhead Rope Extensions (25) 3x15
5 DB Close Grip Incline Press (50) 3x15
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6a Cable Fly (40) 3x15
6b Bench Dips 3x15
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7a Cable Tricep kickbacks singles (10) 3x12
7b Tricep Rope Press (30) 3x15
Stair Machine Intervals 15 minutes
Total = 1 hour & 40 minutes
Dinner Tuesday: Lemon Caper Chicken, Rice, Green Beans
The plan I’m following allows a cheat meal after 2 weeks. I used it a couple of days early to enjoy a dinner out with hubby to celebrate our 10 year wedding anniversary. And wouldn’t you know it? The next morning the scale dropped. I knew it just by looking in the mirror. Then I confirmed it on the scale.
We shared these…
French Dips Sandwich
Fried Chicken (omg best we’ve had)
Brownie Cake with vanilla gelato and toasted brandied cherries
Breakfast on Thursday: English Muffin French Toast, eggs, green beans & broccoli
Dinner Thursday: pork loin, broccoli and microwave potato chips
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Nice cheat meal!!! Congrats on 10 years! Honestly your workouts look exhausting!
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Thank you!
It was an awesome meal! Planning on going back for a replay in 2 weeks. =)
Yes, these workouts are brutal some days.