I think I’ll be stopping by more.
Even if I fundamentally disagree with fruit with meat.
Tuesday, March 26
1 DB Incline Chest
(90) 1x12, 2x10, 1x8 drop (60) 1x10
2 Seated BB Shoulder
(45) 1x8
(55) 1x8
(65) 1x12, 1x11, 2x10 drop (45) 1x8
circuit:
3 KB Clean & Press Alt (20) 3x20
4 Overhead Ball Throw (20) 3x12
Wednesday, March 27
1 Rack Pull
(95) 1x8
(135) 1x10
(155) 1x10
(165) 3x10
2 Bent BB Row (95) 4x12, 1x11
superset:
3 Bicep Cable Curl (pause reps)
(16.25) 2x10, 1x9 mtor set 1x4
4 Kneeling Rope Lat Pull Down
(23.75) 1x12
(26.25) 1x15
(28.75) 1x10
Thursday, March 28
Quick leg day
1 Leg Press
(180) 1x10, 1x15, 1x20
(230) 2x15
2 Alt Walking Lunge 1x36
3 Stair Climb 5 min
Friday, March 29 push day
1 DB Incline Chest
(70) 1x10
(80) 1x10
(90) 2x10, 1x9, 1x8
2 DB Shoulder Press
(40) 1x10
(50) 1x18
(60) 1x6
(70) 1x6, 2x7 drop (40) 1x12
superset:
3 Plate Front Raise (35) 4x10
4 Stand Cable Side Lateral singles (3.75) 4x10
Saturday, March 30 pull day
1 Smith Rack Pull
(110) 1x12
(160) 4x10
2 Smith Bent Row
(70) 1x15
(90) 1x15
(110) 3x10 drop (90) 1x9 drop (70) 1x12
3 Muscle Snatch
(45) 1x7
(55) 1x6
(45) 2x8
4 Seated Cable Row
(70) 1x20
(100) 2x12
rest/pause set x10 x5 x4
Monday - Wed Family Trip to South Lake Tahoe
Always have to get our favorite pizza when we go:
1/2 Thai Curry Chicken (best pizza EVER) and 1/2 Base Camp
Descriptions
Thai Curry Chicken:
Sweet Curry sauce topped with roasted chicken, crisp yellow bell peppers, fresh tomatoes, red onion, and mascarpone cheese topped with fresh lime slices, basil and cilantro.
Base Camp
Pepperoni, Italian sausage, roasted peppers and onions and portabella mushrooms
Thursday, April 4 push day
1 Incline DB Chest
(90) 1x12, 2x10, 1x9
2 Seated BB Shoulder
(45) 1x12
(55) 1x8
(65) 2x11, 1x9
rest/pause set: x9 x3 x2
superset:
3 Arnold Press (40) 3x10
4 Cable Fly (17.50) 1x15, (22.5) 2x15
circuit:
5 KB Clean & Press Alt (20) 3x20
6 Overhead Ball Throw (20) 3x12
Friday, April 5 pull day
superset:
1 Lat Pull Down (100) 1x10, 3x12
2 Seated Cable Row (85) 1x15, (100) 2x12, 1x10
3 Deadlift (squat stance) **
(95) 1x6
(135) 4x8
** stoked to add DLs back in. Haven’t done full deads for several months
4 Crossbody DB Curl
(20) 3x24 drop (15) 1x20
Saturday, April 6 leg day
1 Leg Press
(180) 1x15
(270) 1x12, 4x15 drop (180) 1x15 drop (90) 1x20
2 Reverse Hack Squat
(90) 1x10
(180) 1x12, 3x10
3 Cable Pull Thru
(30) 1x15
(35) 3x15
4 Side Step Ups singles 3x15 each side
Sunday, April 7
DOMS hitting hard today. Not sure if it was the Deads or the combo of Deads then leg day the next day. But, holy sh*t my glutes & hams are SORE.
1 muscle snatch (45) 1x6, 1x8, 3x12, 1x10
Tri Set:
2 DB Side Lateral (30) 4x12
3 Plate Front Raise (35) 4x8
4 Face Pull (13.75) 4x12 & drop set: x15 > (8.75) 1x15 > (6.25) 1x20
circuit:
5 KB Clean & Press alt (20) 2x20
6 Overhead Ball Throw (20) 2x10 + fwd throws 1x20 + ball slam 4x12
Monday, April 8 pull day
DOMS. My poor glutes.
superset:
1 Seated Cable Row (55) 1x20 (70) 4x20
2 Low Cable Row (42.5) 1x20 (50) 4x20
3 Chest Supported Cable Rows (12 each pro/neutral/supp grips)
(30) 1x36
(35)4x36
4 Bicep Cable Curl 3-ways (10 each cables in back, front, neutral)
(7.5) 1x30
(12.5) 2x30
(7.5) 1x30
5 DB Curl singles (15) x bunch
Tuesday, April 9 Leg day
DOMS. Glutes STILL sore.
superset:
1 Leg Ext (50) 1x17, 2x20, 1x18
2 Leg Curl (30) 1x20, (35) 1x20, (45) 2x15
3 Box Squat
(45) 1x12
(95) 4x15
4 Leg Press (quad focus)
(90) 1x15
(180) 3x20 drop (90) 1x15
Wednesday, April 10 push day
DOMS. Glutes just slightly sore today. Gosh these last few days sucked! lol
1 Seated BB Shoulder
(55) 1x8
(65) 1x14, 3x12
2 Incline DB Fly
(40) 1x12
(60) 3x12, 1x10 drop (40) 1x8
superset:
3 Overhead Tricep Rope
(8.75) 1x12
(13.75) 3x12
4 Arnold Press
(40) 1x10
(50) 1x10, 2x8
^ ^ steak, cauliflower gnocchi w/nutritional yeast & asparagus
^^ Yakisoba Spaghetti Squast with marinated pork
^^ Lil Buff Protein Cake made with sugar free Jello, strawberries & light cool whip
^^ BBQ chicken breast over spinach & roasted peppers. Dressing is EVOO, balsamic vinegar, salt, pepper & a little splenda
^^ rice cake with mashed avocado, salt & pepper
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Do tell
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I don’t know how much more detail I can give than that, to be honest.
That pizza looks amazing though. I think my stomach just skipped a beat. What’s on the right hand side?
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Pizza on the right:
Pepperoni, Italian sausage, roasted peppers and onions and portabella mushrooms
I was just wondering how someone fundamentally disagrees with fruit
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That sounds pretty perfect.
I don’t disagree with fruit, I eat 3-5 portions a day, most days. I can’t stomach it as part of a savoury meal though.
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@dagill2
Ooooh! My bad! I misread it… didn’t catch the “with” meat. lol Sorry!
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I’ve seen you use cauliflower gnocchi several times. How does the taste/texture compare to regular gnocchi?
Yea; as in not with pizza 
. ;). 
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Sorry, I haven’t logged in for a few days. I think it’s a really good sub for gnocchi. It does have a chewy, pasta-like texture. I’ve made it so much that the last time I made real gnocchi, I didn’t care for it as much. (I now prefer the cauliflower gnocchi)
Most that make it seem to agree, that it’s best when you get the outside really crispy. That can be done either by pan frying or in the air fryer.
Thursday, April 11 pull day
1 Cable Rope Pullover
(16.25) 2x15
(18.75) 2x15
2 Chest Supported DB Row
(70) 1x12
(80) 1x12, 3x14
superset:
3 Lat Pull Down (supinated)
(85) 1x10
(70) 3x15
4 Seated Wide Grip Row
(70) 1x12
(85) 1x14
(100) 2x10
5 Bicep DB Alt Curl (20) 1x20, 2x16
6 DB Crossbody Curl (20) 2x20, 1x16
Friday, April 12 leg day
1 Leg Press warm-up (90) 2x25
2 Reverse Hacksquat
(90) 1x8
(180) 4x12
3 Sumo Landmine DL
(45) 1x8
(90) 4x10
4 Incline Treadmill Walk - intervals 10 min
*Sunday, April 14 push day
1 Smith BB Shoulder Press
(40) 1x12, (60) 2x10, 2x9 drop (40) 1x9
2 Muscle Snatch (45) 4x8
superset:
3 Face Pull (13.75) 4x15 drop (13.75) 1x15 drop (8.75) 1x15
4 Cable Side Lateral (3.75) 4x10 drop (3.75) 1x15 drop (1.25) 1x15
5 Medicine Ball (20) 4x10 each
O/H Throw
Slam
FWD Throw
Monday, April 15 pull day
1 Rack Pull
(135) 1x6
(185) 3x6
2 DB Row Singles (40) 1x15
3 Chest Supported DB Row (80) 2x12
superset:
4 Cable Rope Pullover (18.75) 1x15 (21.25) 2x15, 2x12
5 Bicep Cable Curl (13.75) 1x12, 2x15, 2x12
Tuesday, April 16 leg day
1 Leg Press
(90) 1x20
(180) 1x20
(270) 2x15
2 Reverse Hacksquat (180) 1x8, 1x12, 2x15
3 BB RDL (95) 4x15
4 Incline Treadmill Walk intervals 10 min
Wednesday, April 17 push day
1 Incline DB Press neutral grip
(80) 5x8 drop (40) 1x15
2 Seated BB Press
(45) 1x10
(65) 1x10
(70) 3x10
tri-set:
3 Plate Front Raise (35) 1x8, 3x12
4 Face Pull (35) 1x15, (42.5) 3x12
5 Bench Dips 1x12, 3x15
Thursday, April 18 pull day
superset:
1 Lat Pull Down
(85) 1x12
(100) 4x10
2 Seated Row
(85) 1x12
(100) 4x10
3 Rev BB Row
(65) 1x15
(85) 1x10
(95) 2x15
4 Farmer’s Walk trap bar (135) x5
Friday, April 19 leg day
1 Leg Press warm-up
(90) x bunch
(180) 1x20
(270) 2x12
2 Sumo Landmine DL
(45) 1x12
(90) 5x12
3 Smith Squat
(20) 1x12
(70) 6x12 drop (20) 1x15
4 Incline Treadmill Walk intervals - 12 min
^^ superfood salad topped with fresh strawberries
^^ protein infused bagels. These are pretty good. High fiber, lower carbs.
^^ Breakfast fried rice
^^ pork loin chops, asparagus, cauliflower gnocchi
^^ rice, pork chops, egg
^^ turkey patty, potatoes, zucchini ribbons
^^ pork loin chops, asparagus, sauerkraut
^^ Good friends bring you steak. My co-worker brought in some steaks for me to cook in the air fryer at work for lunch. I prayed I wasn’t going to ruin them.
^^ Steak in the air fryer was a success. Not my preferred method of cooking steak But, it was nice to have a fresh cooked steak for lunch. (yes, I keep an air fryer in my office)
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Saturday, April 20 push day
1 Standing BB Shoulder Press
(45) 1x10
(65) 1x7, 4x6, 1x5
2 Muscle Snatch (45) 4x10
superset: (30) 3x10 each
3 Overhead Ball Throw
4 Ball Slam
Monday, April 22 pull day
1 High Pull
(45) 1x10
(55) 5x8
superset:
2 High Cable Row
(42.5) 1x15
(57.5) 4x15
3 Seated Row (85) 2x10, 3x8
4 Bicep Cable Curl tri-set 4x10 each
cable behind
cable in front
cable neutral
Tuesday, April 23 leg day
1 Leg Press
(180) 1x15
(270) 4x15
superset
2 Goblet Squat
(25) 1x15 , (30) 3x15
3 Curtsy Lunge (bw) 4x10
4 Incline Treadmill Walk - 10 min
Wednesday, April 24 push day
1 Seated BB Shoulder Press
(65) 1x6
(70) 1x12, 2x11, 1x10
superset:
2 DB Incline Chest neutral grip
(60) 1x8
(80) 4x10
3 DB Side Lateral (20) 1x8, 4x12
superset:
4 Overhead Tricep Extension (8.75) 4x15
5 Front Raise Cable Rope (8.75) 1x12, 1x11, 1x10, 1x9
Thursday, April 25 pull day
1 Dead Start Row
(95) 1x6
(135) 4x8, 1x10
2 Rack Pull
(135) 1x12
(185) 3x8 drop (135) 1x12
superset:
3 Cable Pullover (21.25) 1x15, (23.75) 3x15
4 Bicep Cable Curl (13.75) 1x12, (16.25) 2x10, 1x8
superset:
5 Lat Pull Down (85) 2x15
6 DB Alt Curl (20) 1x20, 1x18, 1x12 drop (15) 1x12
Friday, April 26 leg day
warm-up Leg Press (90) 2x25
1 Smith Squat - feet forward (20) 1x12, (70) 1x12, (90) 5x12
2 Landmine DL
(45) 1x10
(90) 1x12
(115) 5x6
(90) 1x8
3 Let Extension
(30) 1x12
(50) 1x12
(60) 1x12
4 Leg Extension w/3 sec hold (60) 2x8 & rest/pause set: x7, x5, x4
^ Tried a new donut place. These are Brioche Donuts. SO good! The PB&J was my favorite.
^ Cauliflower in the Air Fryer
^ Restock of some Biotest goods.
Made some overnight oats and decided to bake it in the Air Fryer with some mashed banana and protein cake mix. This came out really good. Paired with a cup of hot protein.
Smoked Beef Short Ribs and Grilled Drumsticks. Hubby NAILED both of these!
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Saturday, April 27 push day
1 Muscle Snatch (45) 1x6, (55) 3x6, 2x5
2 Smith Shoulder Press
(20) 1x8
(40) 1x7
(60) 2x10
(70) 3x6, rest/pause set: x6, x3, x2
3 Single Cable Side Laterals - didn’t log info
superset:
4a Overhead Ball Throw (30) 3x5
4b Ball Slam (30) 3x5
Sunday, April 28 pull day
1 Chest supported DB Row
(40) 1x12
(60) 1x8
(80) 1x12
(90) 1x12
(100) 2x12, 2x10
2 High Pull
(45) 1x4
(55) 1x6
(60) 4x6
superset:
3 Seated Cable Rope Row (85) 3x10, drop set: (85) 1x12 > (55) 1x12 > (40) 1x15
4 High Cable Row (57.5) 4x11, drop set: (57.5) 1x12 > (42.5) 1x12 > (30) 1x10
Monday April 29 Leg Day
1 Reverse Hack Squat
(90) 1x12
(180) 1x8
(230) 5x8
superset:
2 Leg Press (90)1x12, (180) 1x12, (270) 2x15, 1x12
3 Smith RDL (70) 2x12, (90) 2x12, 2x8
superset:
4 Side Step-up singles 2x10, 1x15
5 Alt. Curtsy Lunge 3x20
6 Incline Treadmill Walk Intervals 12 min
Tuesday, April 30 push day
1 Seated BB Shoulder Press
(65) 1x8
(75) 3x8, rest/pause set: x8, x3, x1
2 Muscle Snatch
(45) 1x5
(55) 3x6, 2x5
3 Bench Press (95) 3x10
superset:
4a Overhead Ball Throw (30) 3x10
4b Ball Slam (30) 3x10
Wednesday, May 1 pull day
superset:
1 Lat Pull Down (85) 1x20, (100) 1x15, 1x13, 1x12
2 Seated Wide Cable Row (85) 2x15, 2x12 drop (55) 1x12
superset:
3 Cable Rope Pullover (23.75) 1x15, (26.25) 3x12
4 Bicep Curl (11.25) 1x12, (13.75) 1x12, (16.25) 2x12
^ Shrimp (Cast Iron pan) & Cauliflower (Air Fryer)
^ Shrimp, zucchini ribbons and crispy cauliflower gnocchi
^ Cauliflower gnocchi & zucchini made in the air fryer
^ Bought some VitaFiber (forgot about that stuff) and made protein “candy bars”.
Bottom Layer: VitaFiber & protein powder (cookies n cream)
Middle Layer: Nuts n’ More dark chocolate pb, pb powder & collagen peptides
Top Layer: Lily’s no sugar added chocolate & coconut oil
I made a batch of 3 bars.
Info per bar:
140 calories
13C/6F/15P
6g fiber
1g sugar
Staying consistent with workouts and getting in 6 - 7 days per week. Going to skip a few logs here to get caught up.
Sunday, May 12 - Push Day #1
1 Standing Military Press
(65) 1x6
(75) 5x8, 1x6
2 Landmine Shoulder Press singles (10) 3x15
superset:
3 Front Raise cable rope
(8.75) 1x10 3x8 drop (6.25) 1x12 drop (3.75) 1x12
4 Incline push-up (on the tire flip) 4x8
5a Tricep Push Down (11.25) 1x15, 1x12
5b Tricep Push Down w/slow neg & hold (11.25) 1x9, 2x6
superset: 30 sec rest
6a Ball overhead throw (30) 1x8, 1x6, 1x4
6b Ball Slam (30) 1x8, 1x6, 1x4
Monday, May 13 - Pull Day #2
1 High Pull
(45) 1x8
(65) 1x6
(55) 2x10, 2x8, 2x6
2 Chest Supported DB Row
(80) 1x8
(90) 1x10, 4x12
3 Lat Pull Down singles (40) 5x12
4 Curls * had a little trouble finding good weight to work with lol
BB (60) 1x4
DB (50) 1x5
Curl bar (+ 20) 1x8, 1x6, r/p set x8 x7 x4
5 Cable Rope Curl (25) 1x15, 1x12, 3x9 drop (20) 1x6 drop (15) 1x6
Tuesday, May 14 - Leg Day #1
1 Leg Press
(90) 1x12
(180) 1x10
(270) 1x12
(320) 5x12
2 Hack Squat * starting light. been doing reverse only for a very long time
(50) 1x10
(90) 5x12
3 Smith RDL
(70) 1x15, 1x14, 1x12, 1x10
Wednesday, May 15 - Push Day #2
1 Standing Military Press (65) 4x10, 1x8
2 Muscle Snatch (55) 3x8, 2x7
superset:
3 Cable Fly (50) 4x12 drop (40) 1x9 drop (30) 1x10
4 DB Laterals
(30) 1x10
(40) 4x12
Thursday, May 16 - Pull Day #1
1 Dead Start Row
(95) 1x6
(135) 3x10, r/p set x10 x4 x3
superset:
2 Cable Rope Pullover (57.5) 1x12, 3x15
3 Bicep Cable Curl (25) 1x15, (35) 3x12
superset:
4 Cable Row High (50) 1x20, (65) 1x20, 1x18
5 Cable Row Low (50) 1x20, (65) 1x16, 1x12
Friday, May 17 - Leg Day #2
1 Landmine DL
(90) 1x8
(115) 4x12
2 Smith Lunge singles w/knee up (front foot on plate)
(40) 3x12
3 Incline Treadmill Walk intervals - 11 minutes
^ salmon sashimi & avocado
^ chickpea pasta (Banza) and ground beef
^ egg, ham, cheese, avocado wrapped in a Cassava tortilla
^ air fryer cauliflower with mesquite seasoning
^ air fryer salmon with lemon juice & dill
^ Lil Buff Protein muffins w/protein drizzle
^ steak & sweet potatoes
^ egg, rice, ham & aspargus
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Its women like you that men died in wars for, thanks for the awesome recipes.
That’s probably the best compliment I’ve ever received. Thank you 
Holy 6 year bump AND response!
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Lol. Haven’t been on here in years and just got that email notification today 
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