Thank you!! 
1 Like
Tuesday, July 25 2017
- Sumo Deadlift (185) 1x3 4x5 drop (135) x10
- RDL (95) 1x12 (115) 1x8 and 1 Heavy Double rest/pause set x8 > x4 > x4
- T-Bar Row (weight added to bb) (50)x15 (60)2x15 &1 heavy double/rest pause x15 > x8 > x4
- wide bent over row (plate grip w/curl bar) (20) 3x20
Pre workout: protein cereal = 1c puffed rice, 1/2c puffed millet, 5g unsweetened coconut, 30g chocolate Combat powder, 1c unsweetened almond milk
Post workout: shake = 30g cookies & cream Combat Powder & water. Open face sandwich = 1/2 slice sourdough,1 whole egg, 1.6oz deli ham, .5tbl light mayo. Toast = 1 slice sprouted flax bread, 1tbl chocolate coconut butter, 20g banana
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Wednesday, July 26
We held off on my birthday cake until last night due to schedules. But, it was worth the wait:
(the giant donut on the bottom is equivalent to about 4 donuts based on weight)
Today’s workout:
-
Hang Clean (65) 2x6 drop (bar) x6
-
High Pull (65) 2x6 drop (bar) x6
-
Circuit: 3 rounds
- DB Laterals (40)x10
- Box Jump x10
- Overhead Ball Throw w/Push Press (20)x10
- Broad Jump x10
- Ball Slam (20)x10
- Circuit - 3 rounds
- Battle Ropes 30 sec
- Row 1 min
- Push Ups x10
- Incline Treadmill Walk - 5 min
Pre workout protein shake = 30g chocolate protein, water, 3g organic wheatgrass juice powder
Intra workout Mag-10
Post workout 1 whole egg, .8oz deli ham, .5tbl light mayo. Toast = 1 slice sprouted flax bread, 1tbl chocolate coconut butter, 31g banana & 1/2 scoop PESscience Snickerdoodle protein (received a sample and holy yum!)
Meal Taco Salad = 69g avocado, 88g tomato, 26g black olives, 5oz ground turkey, 3oz non-fat Greek yogurt, 85g spring salad mix, 1 taco shell
Snacks 10g PB M&M’s and 8g Caramel M&M’s
Meal 6oz sirloin steak, 50g green beans, 81g peppers , mashed po’s = 100g potatoes & 172g cauliflower & 1oz light cream cheese,
Snack Dark Chocolate Sea Salt Rx Bar
Goal: 1894 cals 166c 63f 166p
Actual: 1966 cals 139c 74gf 187p
3 Likes
Thursday, July 27, 2017
workout
- Standing DB Shoulder Press (60) 3x6 and 1 heavy double rest/pause set: x6 > x4 > x3
- Leg Extention (90) 3x12 and 1 drop set (90) x12 > (75) x7 > (60) x3
- Muscle Snatch (65) x4 (55) 3x6
- Cable Flies (80) 2x12 and 1 drop set (80) x12 > (60) x10 > (40) x15
- Tricep Dips (assisted) (45) 2x10 and 1 mTor activation set x6
- Stair Climb machine = 10 min
Pre workout 30g Combat Protein powder & 71g Enlightened Fudge Brownie ice cream (yes, ice cream at 4:30am 
)
Post workout 8oz plain nf Greek yogurt, 12g chia seed, 7g toasted coconut, 105g pineapple
Meal 130g riced broccoli, 1/2c kidney beans, 25g olives, 2oz ground turkey, 58g tomato, 34g avocado, 3oz plain nf Greek yogurt
Meal 1 slice sprouted flax bread, 31g banana, 1tbl chocolate coconut butter, 16g protein
Snack 2 Lemon Pie Coco-Roons (coconut cookies)
Snack 10.5oz dark meat Costco Rotisserie Chicken (I swear, I turn into a savage when I get a fresh rotisserie chicken home. I don’t even use a fork 
Snack 4.1oz steamed shrimp, 5oz almond milk, 30g Honey Maid S’mores cereal
Goal: 1894 cals 166c 63f 166p
Actual: 1924 cals 149c 67f 196p
1 Like
Friday, July 28
workout
1 - Landmine Deadlift (160) 2x10 and 1 drop set (160) x10 >(90) x8 >(45) x15
Superset:
2a - Cable Pull Thru (80) 2x15 and 1 mTor activation set x10
2b - Seated Row (105) 2x7 and 1 heavy double rest pause set x7 x4 x2
3 - Lat Pull Down (rope) (90) x8 x10 and 1 drop set (90) x10 > (75) x10 > (60) x10
Superset
4a - DB Farmer’s Walk (150) x6
4b - Seated Calves (70) 6x6
FOOD
pre workout: Perfect Foods Almond Acai Bar, 15g strawberry Metabolic Drive
post workout: 45g sourdough, 1.8 whole eggs?, 2.4oz ham, 1tbl light mayo
? How did I come up with .8 on the egg you may wonder. Well, I dropped a big piece of the yolk on the floor! 
Meal 6oz shrimp, 130g kidney beans, 85g riced broccoli, 83g pineapple, 170g peppers
Goal:** 1894 cals 166c 63f 166p
Actual: 1828 cals 171c 57f 159p
3 Likes
Saturday July 29
Did a little baking last night. Protein Angel Food Cake and Pumpkin Zucchini Bread
The cake is huge and it’s only 7 egg whites, sweetener and cream of tartar.
I topped this one with blueberries, Walden Farms chocolate & strawberry and some toasted coconut 
1 slice of bread = 148 calories 21c 4f 9p, 3g sugar, 4g fiber
workout
- push press (95) 3x4 and drop set (65) x6 > (bar) x10
- reverse hack squat (250) 3x7
- goblet squat (40) 2x15 and 1 mTor activation set x8
- incline db press (90) 3x6 and 1 drop set (50) x8 > (35) x8
- negative accentuated tricep rope (80) 4x7 and drop set (60) x4 (50) x4
Dinner: 7oz Cod, broccoli & cauliflower fried rice and 1 slice of Pumpkin Zucchini Bread
4 Likes
Sunday July 30
- BB Hip Thrust (175) 3x10 and 1 mTor activation set x6
- Non-alternating walking lunge (50) 4x12
- Lat Pull Down Kneeling V-grip (140) x12 (150) x12 & 1 heavy double rest pause set (160) x10 > x5 > x5
- Face Pull (70) x15 (80) x12 and 1 drop set (80) x12 > (60) x10 > (40) x15
- BB curl (50) 2x8 and 1 drop set (50) x8 > (30) x6 x4 > (20) x8
- Glute raise singles x10 x8 and 1 mTor activation set x6 (together)
Monday, July 31
- wide stance squat (165) 2x4 and 1 drop set (165) x4 > (135) x5 > (95) x10 > (bar) x10 w/5 sec pause
- muscle snatch (55) 4x8
- chest cable press (100) 2x10 and 1 drop set (100) x10 > (80) x10 > (60) x10
- Landmine shoulder press singles (15) x12 (20) 2x10 (weight i added to the bar)
- db upright row (45) x10 (50) x10 and 1 drop set (50) x10 > (35) x8 > (30) x10
- DB clean & press singles (20) 2x15
Hubby requested Lasagna for dinner so I baked one yesterday to have for tonight’s dinner. I also made a small healthier version. I plan on having a slice of the regular one tonight. But, I figure I will allow myself 1 piece of that one and then for lunches (like today) and will have the lighter version.
I used an 8x8 dish for the light version. Used a no sugar added pizza sauce, only 1 regular pasta sheet for the bottom layer and 1 for the top layer. Middle layer of “noodle” is steamed shredded zucchini. The cheese filling is a mixture of low fat ricotta, 1 whole egg, 182g steamed & pureed cauliflower, 7oz shredded chicken, 3oz part skim mozarella then 1.5oz more for the top.
Cut into 6 pieces. Per piece:
237 calories, 20c 9f 24p, 5g sugar, 2g fiber
And since yesterday was National Cheesecake Day, I made a protein cheesecake.
Per slice:
216 calories, 5c 14f 16p, 4g sugar
Top Left: regular lasagna
Top Right: light lasagna
Bottom Left: light lasagna slice
Bottom Right: protein cheesecake
Here’s my slice from tonight. Topped with blueberries & chocolate Walden Farms
2 Likes
Tuesday August 1st, 2017
I’m guessing with my Lasagna for dinner yesterday that I landed in about here:
Macros: 2071 cals 172c 82f 166p
Goal:** 1894 cals 166c 63f 166p
Not too shabby even if I’m a bit off on my estimate. I count last night as a “win” since I only ate 1 piece of the real lasagna and I really wanted a 2nd piece. Not because I was hungry, but because, lasagna! And typically, I’d try and avoid having any of it, eat my healthy version and a salad and then feel totally deprived and binge on something else later. Allowing for some “bad” foods has really helped me stay in control. Even when I’ve exceeded my macro goals for the day, it’s not by epic amounts like I’ve been known to do.
Today’s workout
- Sumo Deadlift (185) 3x8 and 1 heavy double rest/pause set (185) x6 x4 x2
- Romanial Deadlift toes elevated (115) 2x10 and 1 mTor activation set x8
- T-Bar Row (75) x8 x10 and 1 heavy double rest/pause set (75) x10 x4 x4
- Cable decline pullover (65) 3x8 and 1 mTor activation set x6
- Bent over rows - extra wide, plate grip (20 + curl bar) x12 x15 x10 2x12
Dinner:
Cod with mango, avocado salsa over mixed greens
2 Likes
Did this taste as good as it looks?
I think I speak for all of T-Nation when I say: PLEASE POST THE RECIPE! 
EDIT:
No hurry though. I still need to make your pumpkin/zucchini loaf first!
1 Like
Haha! Happy to share it! And yes it’s good! Texture and flavor will vary depending on what protein you use.
Mix:
2 packages Cream Cheese (reg, light or fat free)
1.5c non fat Greek yogurt
1tsp extract of choice
2 whole eggs
2 egg whites
Then add in:
Pinch of salt
1.5c Stevia or Splenda
2 scoops whey
Bake: 20 min @250 degrees then 40 min @ 300. Allow to cool several hours in fridge.
- for this one I used light cream cheese. 1 scoop cookies & cream Combat Powder & 1 scoop unflavored My Protein (which I don’t like at all). Last batch I made I used 2 scoops Combat Powder and it turned out great.
2 Likes
Great pics of food and overall condition of this log is high. I will try out some of your recipes.
Definitely i will follow your log
good luck !
2 Likes
Definitely one of my favourite tasting protein powders. Feels like a treat when you have a shake!
1 Like
Wednesday August 2
workout
I’ve been trying to work in 1 day per week of the Hard Body for Women “whole body explosive work” day. I just make slight tweaks to it here and there to keep things fun.
-
Hang Clean (65) 4x6
-
High Pull (65) 2x6 drop to (50) ez bar 1x10
-
Circuit 4 rounds
a) DB Lateral (22.5 db’s) x5
b) Box Jump
c) Overhead Ball push (20lb ball)
d) Broad Jump
e) Ball Slam (20lb ball) -
Circuit 4 rounds
a) battle ropes 30 sec
b) row 1 min
c) push-ups x10
My favorite way to eat my protein shake: @littlesleeper
Just mix 1 scoop protein ( I used milk chocolate Combat Powder on this one) with a tiny bit of water. Mush together and roll into a ball. Let set in freezer for about 20 minutes. Tastes like a big chewy piece of chocolate caramel. Rolling in unsweetened coconut is optional but highly recommended.
3 Likes
I often make “protein icing” this way but just with a shot of almond milk with a scoop of protein. I have yet to try rolling it into a ball and freezing it! Brilliant. I like finding ways of mixing in coconut as well, because, yum.
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Yes, I’ve always rolled protein balls with peanut butter or almond butter. But, you know how easy it is to blow fats for the day. So, it was an experiment that panned out!
God I wish I didn’t love coconut so much! I sniff my coconut oil just for fun. 
3 Likes
Same here, Pina Coladas tend to get the best of me while I’m on vacation…
But, this is some next level coconut love 
2 Likes
Ok, so maybe a little too much almond milk here? Still delicious; just lacking presentation.
Did you manage to ball the protein and roll into the coconut before putting it in the freezer or freeze the protein first to stiffen it up?
1 Like
LOL I know! But, I’m telling you, just the smell of coconut is intoxicating to me!
Yes, a tad less liquid. I’ll try to measure next time and see how much water I actually add. It’s really not much. It never looks like it will be enough liquid but once you start mashing it starts to absorb the powder. Sometimes my ball will flatten some once I put in the freezer. But, like you said, still delish!
I roll into the ball and it’s a bit sticky. Then I start rolling into the coconut which helps it be less sticky. Then put in freezer.
Last night, I made this:
Instead of rolling into a big ball, I made 4 little disks. And then added some Enlightened Caramel Oatmeal Cookie ice cream. I used Devotion Brownie Batter protein in this one.
4 Likes
Thursday, August 3
workout
- Standing DB Shoulder Press (60)x6 (70)3x4 and 1 drop set: (70)x4 > (50)x7 > (40)2x4
- Leg Extension (95)3x10 and 1 heavy double rest/pause set x10 > x4 > x2
- Muscle Snatch (55) 4x8
- Cable Flies (80)x12 (90)2x12 and 1 mTor activation set x6
- Tricep Dip (on pull-up assist machine) (30) 3x6 and 1 drop set: (30)x6 > (45)x4 > (60)x4
- Stair Climb machine = 10 minutes
Breakfast of Champions:
4.6oz rare filet mignon, 157g potato, 126g broccoli. I topped that Potato with 2tbl of Tostito’s Salsa Con Queso. OMG SO good!
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