Have you tried the cookie butter flavor?
It’s a staple over here.
I have not! I’ll put it on my “to do” list!
Friday, Dec. 28, 2018
1 Military Press (65) 3x8, 1x6, (45) 1x15
superset:
2 DB side lateral (30) 4x12
3 Front Raise plate (25) 4x12
4 DB clean & press singles (15) 1x15, (20) 2x15
Saturday, Dec. 29, 2018
1 Muscle Snatch (45) 1x12, 1x10, 1x8, 1x6, 1x12
2 Rack Pull
(95) 1x12
(115) 1x10
(135) 2x8
(155) 2x8, rest pause set: x8, x5, x4
3 Incline TM walk - 10 min
Sunday, Dec. 30, 2018
1 Leg Press
(90) 1x15
(180) 1x12
(270) 4x15
2 Incline BB Chest (45) 1x12, (95) 2x8, 1x7, 1x6, 1x5
3 Leg Ext
(50) 1x15, (70) 1x15, (75) 1x15
with 5 sec hold: (75) 1x7, 3x6
4 Cable Fly - a bunch
Monday, Dec. 31, 2018
1 Military Press (45) 2x8, (65) 4x8, (45) 1x15
superset:
2 seated cable row w/rope (55) 1x12, (70) 4x12
3 Lat Pull Down - wide V (85) 1x12, (100) 1x12, 2x10, 1x8 drop (70) 1x10
4 Overhead ball toss (12) 1x12, (16) 4x15
5 Incline TM walk - 10 minutes
Tuesday, January 1, 2019
1 Rack Pull (135) 1x6, (155) 2x10, 1x15, 1x12
2 Bent BB Row (95) 4x12
3 DB Pullover (45) 4x8
4 Incline TM Walk - 10 min
Wednesday, January 2, 2019
1 Hack Squat
(90) 1x12
(180) 1x6
(140) 2x10, rest/pause set: x10 x4 x2
2 Leg Press (90) 4x20
superset:
3 DB Farmer’s Walk (100) x4
4 Laying Leg Curl (45) 4x12
Thursday, January 3, 2019
1 Scrape the Wall Shoulder Press (65) 2x10, 1x9, 1x8, 1x6
2 Cable Side Lateral singles (3.75) 1x10, 3x12
3 Front Raise Plate (25) 4x12
Friday, January 4, 2019
1 Incline DB Chest (60) 1x12, (80) 1x12, (90) 2x7, 2x6
2 Cable Fly (40) 1x15, 1x20, 2x15 drop (30) x9 drop (20) x12
3 Incline Smith Chest press
(20) 3x20 partials
(20) 1x14 w/pause at bottom (failed on 15)
Made a mock sushi roll. Cooked salmon in the Air Fryer & rolled in Nori wrap with avocado, crumbled lentil cakes (for crunch) & dipped in Wasabi and low sodium soy sauce
Tried my hand at home made pizza dough. Followed a recipe for “72 hour dough”. Came out really good except for the fact that I suck at rolling / handling dough.
Top pizza has mascarpone, roasted peppers, mozzarella, pineapple and herbs
scrambled eggs with light cream cheese & ham. slice of Stollen (bread) with brown butter, cinnamon & splenda
3 ingredient Air Fryer cookies: oats, banana & hazel nut Nut’n More butter
Shrimp & aspargus
crock pot teriyaki chicken thighs
Costco Find: Cocoa dusted almonds. Delish and only 4g sugar
Friday, January 5, 2019
1 Smith Machine Rack Pull (70) 1x12, (110) 1x12, (160) 4x8
2 Chest Supported Cable Row 21’s (20) 1x21, (25) 1x21, (30) 2x21
3 Face Pull High Cable (30) 1x20, (35) 3x15
4 Jump Rope 30 sec on / 30 sec rest x4 rounds
Sunday, January 6, 2019
1 Hack Squat (90) 1x8, (140) 5x10
2 RDL (45) 1x10, (95) 1x12, (115) 4x12
3 Leg Ext
(45) 1x12
(65) 1x10 w/5 sec hold
(70) 1x8 w/5 sec hold
(70) 2x15
(80) 1x15 drop (60) 1x8 drop (40) 1x8
Monday, January 7, 2019
1 Seated Smith Shoulder Press (40) 1x12, (50) 2x10, 1x8, 1x9
superset:
2 Side cable lateral raise singles (3.75) 4x10
3 Plate front raise (25) 4x10
Tuesday, January 8, 2019
1 Incline DB Chest (80) 1x8, (90) 1x10, 1x9, 1x8, 1x7, 1x6
superset:
2 Cable Fly (40) 1x10, (50) 3x10
3 Tricep Push Down (30) 4x15
Shrimp & asparagus made in the Air Fryer w/avocado sourdough toast
breakfast: eggs, ham & hashbrown
whole chicken going in the Instant Pot
so tender it just fell apart
our freezer looks so sexy when it’s stocked with grass-fed / grass-finished beef
Lemon Caper Chicken
Pork Loin going on the pellet grill (one is wrapped in uncured, Applewood bacon)
Delish! 375 degrees for 1 hour
2 Likes
Looks like you’ve been consistent with your workouts and getting some good use out of that air fryer! As always, your food pics have made me hungry.
Are you following a specific program at the moment?
1 Like
Thanks! I do LOVE the Air Fryer!
Not following a program currently. I’d like to convince hubby to go back to a push/pull split soon since we’ve been doing single body parts for awhile. I like the “Best Damn” programs.
Great to hear! I think that is going to be my next kitchen gadget… Just no room in our tiny apartment at the moment for another appliance, but after we build our house this Spring it will be on the list!
There is something enjoyable about just going to the gym and doing your thing, but I need structure for my workouts to be effective or I tend to either dog it or drive myself into the ground.
Wednesday, Jan. 9, 2019
1 DB Bent Over Row (40) 1x10, (45) 1x10, (50) 3x10
2 Assist Pull-up Machine 3x10, 1x8
3 Seated Cable Row (70) 1x12, (85) 1x10, (100) 2x8 + rest/pause set: x7, x3, x3
4 Jump Rope 5 rounds 30 sec / 30 sec rest
Thursday, Jan. 10
1 Leg Press (90) 1x15, (180) 6x15
2 Box Squat (45) 1x15, (90) 2x15, 2x12
3 Leg Ext alt singles
(20) 1x12
(30) 1x12, 1x15
(35) 1x15
(35) 1x6 w/5 sec hold + slow neg
4 Leg Ext
(70) 1x20, 1x12 drop (45) 1x8 drop (30) 1x10
Saturday, Jan. 12
1 Shoulder Press (scrape the wall)
(45) 1x8
(65) 1x8
(70) 1x8, 1x7, 1x6, 1x5, 1x6
2 Front Raise cable rope (6.25) 2x12, (8.75) 1x8, (6.25) 1x12 drop (3.75) 1x8 drop (1.25) 1x5
3 Rear Cable Crossover (7.5) 1x15, (12.5) 2x15 drop (7.5) 1x11 drop (2.5) 1x12
superset:
4 Trunk Twist 3x30
5 KB Swing (25) 3x30
Sunday, Jan. 13
superset:
1 Dead Start Row (95) 1x12, (115) 3x8, 1x6
2 Rack Pull (95) 1x12, (115) 4x10
3 Chest Supported Cable Row 21’s (25) 1x21, (30) 5x21
4 Back Ext 3x10
Monday, Jan. 14
1 Leg Curl
(30) 1x15
(35) 1x12
(45) 4x12 drop (30) 1x10
2 Cable Pull Thru (20) 1x10, (30) 4x15
Circuit - 5 rounds
3a Push-ups assisted x12
3b Jump Rope 30 sec
3c Trunk Twist x20
3d Farmer’s Walk plates (90)
Tuesday, Jan. 15
1 Guillotine Chest Press
(95) 1x12
(105) 1x12, 1x6 + rest/pause set: x12 x8 x6 x4
2 Cable Fly
(60) 1x6 drop (50) 1x10
(50) 1x12
(40) 1x15, 1x12 drop (30) 1x10 drop (20) 1xbunch
Wednesday, Jan 16
1 Military Press (45) 1x8, (65) 1x6, 1x8, 1x6
2 Scrape the Wall shoulder press (65) 2x8, 1x5
3 Cable Side Lateral singles (3.75) 1x10, 3x12
4 KB Clean & Press singles (18) 1x15, 1x10, 1x5
Thursday, Jan. 17
1 Landmine Row (25) 1x12 (50) 2x12, (60) 1x10, rest/pause set: x10 x4 x3
2 Chest supported cable row 21’s (30) 1x21, (35) 2x21, (42.5) 2x21
3 DB Pullover (40) 1x10, 1x12, 2x10
Friday, Jan. 18
1 Leg Press
(90) 1x20
(180) 1x15
(230) 2x12
(270) 1x10
2 Box Squat (135) 4x10
3 Lying Leg Curl (45) 1x15, (50) 1x15, 1x12, 1x10 drop (35) 1x8
Saturday, Jan. 19, 2019
1 Kneeling Smith Squat (20) 1x20, (40) 4x20
superset:
2 Muscle Snatch (45) 5x10
3 RDL (95) 5x10
Circuit
4a Bridge w/5 sec hold 1x10, 1x12, 1x15
4b Curtsy Lunge 3x20
4c KB Swing (20) 3x30
Sunday, Jan. 20
1 Dead Start Row Smith (70) 1x10, (90) 4x10 drop (70) 1x15
2 Chest Supported Cable Row 21’s (30) 1x21, (42.5) 4x21
superset:
3 Back Ext 1x10, 3x15
4 Cross body hammer curl alt (15) 1x30, (20) 3x30 drop (15) 1x26
superset:
5 Trunk Twist 5x30
6 Farmer’s Walk (90) x2 fast walk, (135) x3
Monday, Jan. 21
1 Guillotine Chest Press (95) 1x12, (115) 1x8, 1x7, 1x6 drop (65) 1x6 w/pause at bottom
2 Cable Fly
(22.5) 1x15
(27.5) 2x15
(32.5) 1x6 drop (27.5) 1x6 drop (22.5) 1x6 drop (17.5) 1x6
Tuesday, Jan. 22
1 Smith Seated Shoulder Press (40) 1x12, (60) 4x8 drop (40) 1x7
2 Front Plate Raise (25) 2x15, (35) 2x10 drop (25) 1x8
3 Rear Cable Crossover (10) 1x15, (20) 3x12
Wednesday, Jan 23
1 Box Squat (95) 1x10, (135) 4x12
2 Leg Press (90) 1x10, (180) 2x12, 1x17
superset:
3 Leg Ext (50) 1x12, (60) 1x15, (70) 1x15, 1x10
4 Leg Curl (30) 1x15, (45) 1x12, (60) 2x10
Thursday, Jan. 24
1 Bent BB Row (95) 1x12, 1x15, (115) 2x8, rest/pause set: x8, x3, x2
2 DB Pullover (40) 1x15, (45) 2x12, (50) 1x12
superset:
3 Lat Pull Down d-bar (85) 1x15, (100) 1x15, 2x12
4 Seated Cable Row rope (70) 4x10 - slow / pause reps
5 Cross Body Hammer Curl alt (20) 1x30, (25) 1x20, 1x18 drop (15) 1x20
1 Like
February 27, 2019
Haven’t logged in awhile. Been consistently getting sessions in 6 - 7 days per week. Hubby & I just recently switched from a body part split to a Push/Pull/Legs Split.
I’ll just post today’s session and some food pics and consider myself caught up. I know that anyone looking at my log is just here for the food pics. =)
Push Day
1 Seated BB Shoulder Press
(45) 1x10
(55) 1x8
(60) 1x8
(65) 3x8
2 Landmine Shoulder Press singles
(15) 1x6, 1x11, 2x10
3 Standing Cable Chest Press
(17.5) 1x15
(27.5) 4x12
4 Tricep Push Down (small cable station)
(16.25) 1x12
(18.75 1x15
(21.25) 1x12
drop set: (21.25) 1x12 > (13.75) 1x10 > (11.25) 1x12
Hard Eggs made in the Air Fryer (270 degree / 16 min)
Pot Roast - Grass Finished Beef Roast, peas, carrots, potatoes
Bacon Wrapped Pork Tenderloin & Aspargus
Steak Salad w/cilantro, avocado, tomato & non fat Greek yogurt
Breakfast Wrap: wrap is just egg & spinach. filled with ham & avocado
Chicken Thighs, Cauliflower Gnocchi, Green Beans
Out for lunch with the fam. Poke Nachos
Doughbar Protein Donut topped with the goods
Lil Buff Protein Blueberry Muffins w/added blueberries
Orange Roughy, Cauliflower Gnocci & Aspargus
Grass Finished Ribeye, Asparagus, Sweet Po’s & Cauli Gnocchi
Taco Salad: ground turkey, avocado, black beans, pico, zucchini, tomato
4 Likes
Thursday, Feb. 28
1 Leg Press
(140) 1x20
(180) 4x20
2 Alternating Walking Lunge (bw)4x30
3 Landmine Sumo DL - tweaked something in my hip/leg on my 1st set. Had to bag these. =(
4 Leg Ext
(45) 1x20
(50) 1x20
(60) 1x15
(65) 1x15 drop (50) 1x8 drop (30) 1x8
Parmesan Crusted Cod (from the fish counter at Whole Foods) for lunch today
I’ve missed your food post. Oh my you guys eat so well!
Haha! Thanks! It’s a blessing and a curse 
1 Like
Thursday, February 28th
1 Leg Press (quad focus)
(140)1x20
(180)4x20
2 Alternating walking lunge 4x30
3 Landmine Sumo DL
(90) 1x10
- tweaked a muscle and had to skip the rest of my sets
4 Leg Ext
(45) 1x20
(50) 1x20
(60) 1x15
(65) 1x15 drop (50) 1x8 > (30) 1x8
Friday, March 1
1 DB Incline Bench Press
(80) 1x10
(100) 2x8, 1x6 drop (80) 1x6 > (60) 1x6
2 Seated BB Shoulder Press
(65) 2x8
(75)2x5
Saturday, March 2
1 ISO Lateral High Row (140) 4x10
2 High Pull from hang (45) 3x10
3 Chest Supported Seated Row
Tri-set: wide, neautral, suppinated
(70) 1x12
(85) 1x12
(70) 1x12
superset:
4 Back Extension 3x15
5 DB Seated Bicep Curl alternating (20)4x16 drop (15) 1x12
Sunday, March 3
1 Smith Squat legs fwd
(70) 1x15
(90) 3x15
2 Leg Press (glutes) (90) 5x20
superset: (left side, then right side)
3 Curtsy Lunge 2x15
4 Side Step Ups 2x15
Monday, March 4
1 DB Incline Chest Press
(70) 1x15
(90) 1x10, 1x12, 2x9 drop (70) 1x12 > (50) 1x10
2 Scrape the wall shoulder press
(55) 1x15
(65) 1x8
(55) 1x11, 1x10, 1x8 drop (45) 1x3
superset:
3 Tricep Press (16.25) 1x20
4 KB Clean & Press (18) 1x10
5 Overhead Ball Throw (20) 1x11, 1x12
Tuesday, March 5
1 BB Row
(95) 1x12, 4x15
2 ISO Lateral High Row
(140) 4x12 drop (90) 1x15
superset:
3 Seated Cable Row
(85) 1x15
(100) 1x12, 1x9 drop (85) 1x6 > (70) 1x6
4 Bicep Rope Curl (25) 2x12, mtor activation set x6
Wednesday, March 6
1 Pause Squat 3 sec
(95) 1x5
(115) 3x8
superset:
2 Lying Leg Curl
(45) 1x12, (50) 3x10
3 Leg Ext
(50) 1x10, 3x12
4 Leg Press (quads)
(90) 1x15
(180) 1x15
(270) 2x15
Thursday, March 7
1 Seated BB Shoulder Press
(65) 1x8, (75) 4x7
2 Landmine Shoulder Press singles
(10) 1x15, (15) 2x12
Friday, March 8
1 Lat Pull Down wide
(100) 3x12, 1x9
2 High Pull from hang
(45) 1x12
(55) 2x8
3 Landmine Row (75) 1x12, 2x10
4 Low Cable Row singles
(18.75) 2x15
(16.25) 2x15
Saturday, March 9
1 Landmine Sumo DL
(45) 1x10
(90) 5x12
2 Box Squat tempo (95) 5x15
3 Leg Press (glutes)
(90) 1x15
(180) 4x15 drop (90) 1x15
Sunday, March 10
Sunday Funday
1 Muscle Snatch
(45) 1x8 (50) 3x6, 6x5
2 Farmer’s Walk
(135) x5
superset:
3 Ball Throw (20) x3
4 Ball Slam (20) 3x10
5 Ball Throw (20) 3x10
Tuesday, March 12
1 Bench Press (115) 4x10 drop (65) 1x15
2 Seated BB Should Press
(65) 1x10 (70) 1x10, 2x8
3 Landmine Shoulder singles (10) 1x15, 3x12
superset:
4 Tri Push Down
(16.25) 1x15, 1x12
(18.75) 2x10
5 Overhead Tri Ext
(13.75) 1x15
(16.25) 1x20, 2x12
Wednesday, March 13
1 Dead Start Row
(135)4x8, rest/pause set: x8, x4, x3
2 ISO Lateral High Row
(140) 4x12 drop (90) 1x15
superset:
3 Face Pull (18.75) 3x15
4 Bicep Cable Rope (16.25) 3x10
Thursday, March 14
1 Leg Press (quads)
(180) 1x20, (270) 2x15
2 Squat
(95) 1x10, (135) 5x12
3 Leg Curl
(50) 1x15
(60) 1x15, 1x12, 1x10 drop (45) 1x8 > (30) 1x8
Friday, March 15
1 DB Incline Chest
(80) 1x15
(90) 1x10
(80) 1x15, 1x12
2 Arnold Press
(40) 1x12, 1x10, 1x8, 1x10 drop (30) 2x5
superset:
3 Tricep Push Down (18.75) 1x15, 2x12 hold neg to failure on last rep
4 Overhead Tri Ext (16.25) 3x15 hold neg to failure on last rep
Sunday, March 17
superset:
1 ISO Lateral High Row (140) 1x10, 1x12, 1x11, 1x10 drop (90) 1x15
2 Landmine Row (50) 1x15, (75) 1x12, 1x11, 1x9 drop (50) 1x6 > (25) 1x12
3 DB Pullovers (35) 1x12, (40) 3x12
superset:
4 DB Alt Curl (20) 2x16, 1x14, 1x12
5 Reverse BB Curl (30) 4x8
Monday, March 18
1 Leg Press (glutes)
(90) 1x20
(180) 4x15
2 Sumo Landmine DL
(45) 1x8
(90) 5x10
3 Kneeling Smith Squat (70) 3x20
4 Incline Treadmill Walk 10 min
Tuesday, March 19
1 DB Chest Incline
(70) 1x20
(80) 1x15, 2x12
2 Seated BB Shoulder Press
(45) 1x10
(55) 1x15, 3x12 drop (45) 1x8
Circuit - 30 sec rest
3 KB Clean & Press Alternating (20) 3x20
4 Ball Push Press (20) 3x10
Asparagus and frozen Cod into the Air Fryer
Angel Food Cake = 7 egg whites, cream of tarter, vanilla, splenda
The start of an egg white wrap. Just liquid egg whites & greens. Let sit until cooked through and crispy on the bottom.
Filled my egg white wrap with Avocado & Canadian Bacon
Grass Fed Steak & Zucchini Ribbons
Eggs & Cauliflower Gnocchi
Salmon and Asparagus
Grilled chicken thighs, green beans, potatoes
Chicken breast, Asparagus, Brussels Sprouts, Avocado
Chicken Thighs over lettuce & Green Beans
Eggs & Cauliflower Gnocchi
Pork Chops & Asparagus
Grass Fed Ground Beef, rice, asparagus, mixed carrots
1 Like
Wednesday March 20 Pull Day
1 Bent BB Row (45) 1x15 (95) 5x15
2 High Pull from Hang (65) 4x6
3 Chest Supported Cable 21 Rows (35) x21 (42.5) 3x21
superset:
4 Reverse BB Cable Curl (20) 2x10, 3x8
5 Cable BB Curl (30) 1x10, 1x6 (25) 1x12, 2x8
Thursday March 21 Leg Day
1 Squat (95) 1x10 (135) 1x6 (115) 3x10, 1x8
2 Leg Press (90) 1x12 (180) 1x12 (270) 1x15, 2x14
superset:
3 Leg Extension (50) 1x17 (60) 1x15 (70) 2x12 drop (50) 1x6 (30) 1x8
4 Leg Curl (45) 1x15 (60) 1x12, 2x10 drop (45) 1x6 (30) 1x10
Friday March 22 Push Day
1 Cable Fly (30) 1x15 (40) 1x15 (50) 1x13, 1x12
2 Standing Military Press (45) 1x8 (55) 1x8 (65) 2x8, 1x6 drop (45) 1x7
3 Tricep Rope Negative Accentuated (5 seconds) (18.75) 1x8, 1x7, 3x5
Saturday March 23 Pull Day
1 Rack Pull (135) 1x8, 1x10 (155) 4x8
2 Seated Cable Row (70) 2x20, 1x18, 2x16 drop (55) 1x10
superset:
3 Back Ext 4x12
4 DB Alt Cross Body Curl (20) 4x20 drop (15) 1x10 (10) 1x16
Sunday March 24
Went for a jog. Thought I was gonna die.
Monday March 25 Leg Day (glute focus)
1 Leg Press high feet (90) 1x15 (180) 1x15 (230) 4x15 drop (180) 1x13 (90) 1x15
2 Sumo Landmine DL (45) 1x15 (90) 1x12, 4x10 drop (45) 1x15
3 Kneeling Smith Squat (40) 1x20 (70) 1x20 (80) 3x20
4 Incline Treadmill Walk 10 min
Hubby whipped up some venison backstrap
Picked up this tasty plate from a new Kebab place by us. Carved chicken, Greek Salad and diced cucumbers & tomatoes
Homemade Air Fryer chicken nuggets. Just dip in egg, coat in Arrowroot flour & seasonings. I’ve never used arrowroot before. Arrowroot is a super fine powder and common in Gluten Free cooking. I got this recipe from someone on Instagram.
Made chicken tenders from same recipe above and tossed into salad greens (rubbed with olive oil) with avocado & a clementine.
Pineapple not-so-fried rice for breakfast today
I haven’t been by your log in a while, been missing a lot of good food porn!
…Good workouts too, of course. 
Ha ha! Thanks! =)
2 Likes
So happy to see your log is going well still!
1 Like
Thanks! And thanks for stopping by! =)
2 Likes