Congrats Jamie 
Yup those workouts look grueling. I am impressed by your persistence.
Keep grinding Girl
And as always great cooking and great cheat meal.
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Thanks!
I appreciate the encouragement. =)
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I love your glute day . Looks super fun .
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Happy anniversary to you and your husband!
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Thank you! =)
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Saturday, March 17, 2018
Week #3 Quads & Calves
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1A Leg Press (180) 1x20, (270) 3x20
1B Step Ups on bench 4x20
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2A Smith Squats (50) 4x20
2B Walking Lunges (body weight) 4x20
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3A Leg Extensions (30) 4x20
3B Alternating lunge backs with propulsion 4x20
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4A Zercher Squat (45) 4x20
4B Pop Squats (body weight) 4x20
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5A Hack Squat narrow (50) 3x20
5B Curtsy Lunge (body weight) 3x20
6 Seated Calf Raise (45) 4x20
7 seated donkey calf station - (90) 3x20
Incline Treadmill Walk - 10 minutes, level 9 incline, 3.3mph
Total = 2 hours + 10 minutes
Monday, March 19
Shoulders & Abs
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1A Lateral Raise (30) 1x15, (35) 3x15
1B Plank 30 sec x4
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2A Front Raise cable rope (35) 1x15, (40) 3x15
2B Crunches w/rope (45) 1x20, (50) 3x20
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3A Smith Military Press (30) 1x15, (35) 3x15
3B Lying Leg Raise 4x15
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4A Cable Rear Delt Fly (20) 1x15, (25) 3x15
4B Plank 30 sec x4
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5A DB Arnold Press (25) 4x15
5B Bench Crunch 4x15
6 Machine Lateral Raise - drop sets
3 sets: (45)x10 > (30)>10 > (15)x10
1 set: (50)x10 > (35) x10 > (20)x10
Stair Machine Intervals - 15 minutes
Treadmill Walk - 10 minutes, level 10 incline, 3.1mph
Total = 1 hour + 55 minutes
Dinner Friday = grilled chicken thighs, rice, zucchini noodles
Dinner Saturday = grilled chicken thighs, potato, broccoli
Breakfast Sunday = pork loin, rice, 1 egg, peas
Dinner Sunday = Stir-fry chicken thighs, rice, asparagus, broccoli
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Your sooooo amazing and the food kills me every time!!! Argh… I want to be cool like you 
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Cool? Hardly. Motivated? Yes! =)
Thanks!
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Tuesday, March 20, 2018
Back & Biceps
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1A Close Grip Seated Row (85) 2x15, (100) 2x15
1B Wide Grip Pull Down (85) 2x15, (100) 2x15
2 Rack Pull (185) 4x10
3 Straight Bar Pull Overs (40) 4x15
4A Close Grip Pull Down (90) 1x15, (100) 3x15
4B DB Bent Over Row (70) 4x15
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5A Roman Chair 4x15
5B BB Curl (40) 1x10, 2x12
6 Alt. DB Curl (15’s) 1x30
7 Alt DB Curl with Alt Hammer Curls (10’s) x 80 - 100 (lost count)
Treadmill walk / jog intervals = 10 minutes 4mph/6mph
Total = 1 hour + 55 minutes
lunch yesterday & today = ground pork, peas, broccoli & mashed potatoes
dinner last night = grilled pork loin, spinach, red peppers, tomatoes, microwave potato chips
Won a box of these:
Hope Bars Superfood Quinoa Bar, Peanut Butter Chocolate. I really like these. Super flavorful. Hope to try other flavors but they aren’t cheap.
If you care about these things (I don’t): Vegan, Gluten Free, Dairy Free, No refined sugar
Macros: 160 calories, 22g carbs, 7g fat, 6g protein, 3g fiber
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Wednesday, March 21, 2018
Glutes & Hamstrings
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1A Seated Leg Curl (55) 4x15
1B Back Lunge (body weight) 4x20
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2A BB Hip Thrust (135) 4x15
2B Bench Step-Ups singles 4x20
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3A Smith Sumo Squat (bar) 1x20, (20) 1x20, (50) 1x20
3B Box Jump 3x10
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4A Glute Press Machine (50) 2x15 ea
4B Duck Walk 2x20
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5A DB RDL (100) 1x15, (80) 3x15
5B Back Lunge singles 4x10 each
Total = 100 minutes
Sh*tty workout today. Stress, life, blah. Tomorrow’s a new day.
Dinner last night = Cod, scallops, rice, broccoli
Lunch yesterday = chicken thighs, aspargus, broccoli, red peppers
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Happy Anniversary, Jamie! Ten is a pretty great milestone. Happy things.
In other news, I’m dieting now and so your food pics have a whole new fascination. Ha.
I know you’re following a program, but…
This reminded me. I like this pulldown variation for bis. If you can picture…
The straight pulldown bar, but with a palms up like this guy, hands close.
…But standing with one foot on the seat, like a John Meadow’s Stretcher.
I do it as more of an isolated Biceps move, not so much for back.
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Nice color on those scallops
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That looks like a fun, new variation for me to try. Thanks!
Thanks! =)
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Thursday, March 22, 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 4x20
Circuit 3
A modified burpee 4x10
B crunch 4x20
Spin Bike = 20 min intervals, 30 sec sprint, 2 min moderate pace
Total = 85 minutes
Hubby picked up the Spring Donuts from Krispy Kreme yesterday “for the kids”. I wasn’t supposed to have a “cheat” this week. But, these will be gone by the time I’m due for another cheat meal. So… yolo!
KK donuts are just OK in my book. But, that egg one is filled with Reese’s peanut butter cream and well, it was fantastic. Worth every calorie.
Dinner last night = grilled sirloin & asparagus (I dropped the rice from dinner since I ate a donut. A little damage control.)
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Friday, March 23, 2018
Chest & Triceps
1 Bench Press (95) 1x15, (105) 2x15
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2A Cable Fly (22) 1x15, (27.5) 2x15
2B DB Incline Press (60) 3x15
3 DB Close Grip Incline Press (50) 3x15
4 Tricep Cable Push Down (25) 1x15, (30) 1x15, (35) 1x15
5 Body Weight Smith Machine Tricep Press (not sure what this is called. standing, but leaning onto the bar like a plank and do a skull crusher. Bar doesn’t move, you do) 1x12, 1x10, 1x8
7 Pec Deck (40) 1x15 (55) 1x15, (70) 1x15
8 Overhead Rope Extensions (25) 3x15
Treadmill Incline Walk 20 minutes
Total = 1 hour + 40 minutes
Meal today = chicken breast, sweet potato, green beans, red peppers
Meal today = chicken breast, rice, green beans, red peppers, pizza sauce
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How has the program been treating you so far?
Pretty good, thanks for asking! This is the 1st time ever that I can recall dieting and not feeling hungry all the time. I guess a bit more carbs in my diet is a good thing. Only problem really is being regular. 
I’m down 6 lbs after 3 full weeks on the program.
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That is awesome Jamie
And with all that training it’s 8 pounds of fat off + 2 pounds muscle on.
I was a bit sceptical at the beginning. But this is great.
You could post a review when finished.
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Saturday, March 24, 2018
Couldn’t be happier that this was the last time I’d have to do this workout!
Week #4 Quads & Calves
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1A Leg Press (180) 1x20, (270) 4x20
1B Step Ups on bench 4x20
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2A Smith Squats (50) 4x20
2B Walking Lunges (body weight) 4x20
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3A Leg Extensions (45) 4x20
3B Alternating lunge backs with propulsion 4x20
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4A Zercher Squat (45) 4x20
4B Pop Squats (body weight) 4x20
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5A Hack Squat narrow (90) 3x20
5B Curtsy Lunge (body weight) 3x20
6 seated donkey calf station - (90) 3x20
Total = 1 hour + 40 minutes
Monday, March 26
Shoulders & Abs
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1A Lateral Raise (35) 4x15
1B Plank 30 sec x4
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2A Front Raise cable rope (40) 4x15
2B Crunches w/rope (60) 4x20
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3A Smith Military Press (35) 4x15
3B Lying Leg Raise 4x15
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4A Face Pull (60) 4x15
4B Plank 30 sec x4
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5A DB Arnold Press (25) 1x15, (30) 3x15
5B Bench Crunch 4x15
6 Machine Lateral Raise - drop sets
3 sets: (50)x10 > (35) x10 > (20)x10
Treadmill incline - 10 minutes run/walk intervals
Total = 1 hour + 49 minutes
I couldn’t wait another week to taste this ice cream from Salt & Straw. So, I had a some post workout on Saturday. This flavor is so damn good:
Chocolate Caramel Potato Chip Cupcake
Their description:
malted, salted chocolate ice cream loaded up with bite-sized pieces of cupcakes frosted with chocolate ganache and soaked in coffee syrup to keep them extra gooey. Then we take things to a whole new level with handfuls of chocolate-coated potato chips and a generous ribbon of house-made caramel.
The pic doesn’t do it justice…
Damage Control Dinner = chicken breast, strawberries, red peppers over spinach
Meal prep yesterday = chicken breast, sweet potato, broccoli
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Are you in PDX? (Salt & straw)