Yesterday for one of my work meals I chopped up a BBQ’d chicken breast, 1/4 cup diced mango, 1/2 an avocado, 1/2 a red pepper, and a tomatoe and mixed it all together. Super tasty! I am going to make a bigger batch of this on Monday for easy scooping over the week.
Also if you chop up boiled egg whites and one full boiled egg along with tomatoes, cucs, peppers, green onions and add a touch of olive oil and then some balsamic vinaigrette its really good! Make this the night before at least tho so that it can soak up all the flavour.
Just thought I would share in case anyone else has the lunch box blues 
Did a TON of gardening this weekend. The yard is looking great (ok well better ;P) and the veggies are IN! Let the growing begin!
Took some nice pics but I cant figure out how to transfer them from my Ipod to my laptop. I will try again with a fresh mind tomorrow.
Training today~
PULL!
SLDL’s
6x95
6x125
6x130
6x130
Rack Pulls (Bar set just below my knees, not sure if that is the correct set up, but I have always wanted to try these. I will you tube it later.)
6x135
6x185
6x205
6x225
6x225
Inverted rows
6
6
6
6
Run 5.5 km (1/2 streets the other half trails and field) Felt good…been a bit since I went out for a decent run!
Row 500m
Step ups (8 raisers plus the step)
12xbar
12x65
12x65
12x65
12x65
super-setted with
pushups
15
15
15
10, 5
pistols +10# plate
6 ea. leg
6 "
6 "
6 "
super-setted with
OHP
6x65
6x65
6x65
6x65
leg raises
10+10# ball
10 "
10 BW with a pulse at the top
10 "
Planks
45 sec
45 sec
45 min came and went.
row 500m
20 walking lunges
5 dips
20 box jumps (8 raisers and the step : just above my knees)
row 500m
rest 1 min
repeat 4 times
kettle bell swings
30 @ 35#
30 @ 35#
30 @ 30#
30 @ 30#
Done!
Went in with a headache but convinced myself that I can do anything for 45 min. Good thing the other half of me is so positive 
I do feel better tho…glad I kicked some cardio ass!
Also walked the dog this a.m for 40 min. I did not yesterday morning and he ate the couch while we were all at work/school!! 
This was my food prep for the week (did it on Monday) I took a pic because it looked so pretty! I also cooked brown rice and portioned it out as well as oats. I also made 3 containers of French toast cottage cheese (1/2 c cottage cheese, 1 tbsp vanilla PP, 1/2 tsp cinnamon.) I dont have to think about workday meals at all this week
row 500m
Pullups
3
3
3
3
Deads
6x135
6x155
6x185
6x195
6x195
form was nice and tight. These felt great
BOR
6x95
6x105
6x105
6x105
supper setted with
hanging toes to bar
6
6
6
6
Front squats~
UGH!! I was so impressed with my #'s that I thought perhaps I should ask someone how much the bar weighed…yeah it weighs 37# not 45# By the way who makes a bar that is not an even #??? Sheesh!
So here are my correct numbers for today 
6x87
6x107
6x122
6x122
6x122
6x122
1x132
1x142
1x152
Had alot left in the tank too!!
~even typing out the numbers like that look dumb…do you think someone was fooling me?
DB shoulder press
6x25 ea. arm
6x30 "
6x35 "
6x35 "
Run level 8 30 sec. rest 30 sec.(all rest on side bars) run 1 min. rest 30 sec repeat 5X
My gutts are sore from deadlifting yesterday. I felt it again when squatting today. Note to self : keep the bird tight too for successful deads!
A little hard to tell in a pic but if you look really hard you can see I am starting to get some abz definition :D.
missed yesterday, but I was really under the weather.
Today~
row 500 m
bar complex
SLDL’s
6x95
6x115
6x125
6x125
6x125
Pullups
3
3
3
3
all of these were nice except for the last set was swingy. Next time I will do a 4th rep for the 1st and 2nd sets.
Single arm DB rows
6x35’s ea. arm
6x35’s "
6x40’s "
6x40’s "
Should have just went straight for the 40’s for them all. Next time
super setted with
back extensions
10 xbw
10 x10# plate
10 x10#
10x10#
Alternating DB curls.
20x15’s
20x20’s
20x15’s
20x15’s
Row 500m and BB complex
Front squats (I found the true 45# bar today )
6x95
6x115
6x130
6x130
6x130
6x130
Next week I will bump to 135
Push Press
6x65
6x85
6x90
6x90
6x90
Some dude kept staring at me in the mirror. Creepy…he must like watching peoples faces looking like they are trying to take a shit…
Dips
8
8
6
6
Hanging leg raises
10
10
10
10
Really needed some food, my morning oats were long gone! Meant to get to the gym earlier but work was nutts!
Row 500m and a BB complex
Power Cleans
6x95
6x105
6x115 (couldnt find the 2.5 plates, this was a bit heavy for 6 reps so I broke the next sets up)
3x115
3x115
3x115
3x115
Pullups
4
4
3
quit here as my tricep was hurting funny. Better to stop before it gets injured. But I was bummed anyways
So since my arm hurt I decided to quit with the lifting and do this
20 box jumps (9 risers and the step)
20 walking lunges with 30# DB’s
x3
Not what I planned but still good work I guess.
Here is a progress pic!
and here is my breakfast this morning! HATE it when that happens! Am I the only one that regularly blows up my oats???
You look awesome !!!
And ya, oats in the micro = blow up for me.
I always gotta do em on the stove top or my morning goes to hell.
Thanks Spock!!
I am getting quite efficient at scooping the slop off the sides and back into the bowl. I am not wasting a drop of my oats dammit
row 500m and a BB complex
Bench
6x75
6x95
6x105
6x115
6x115
6x115
6x110
Single arm Shoulder Press
6x30
6x35
6x35 left side fail on the last rep. Finished it with a 30
6x30
Bulgarian Split Squat (I believe thats what these are called…one foot on the bench behind you? Anyways never did em before. I like them!)
6xBW to feel them out
6x25# KB ea. leg
6x35 "
6x35 "
6x35 "
6x35 "
BB hip thrusters
6x135
6x185
6x205
6x225
6x225
6x225
Toes to bar
10
6
moved to hanging leg raises (L shape)
10
10
then because I havent done it this week and I am doing diddly this weekend
run 5k
I am so done.
Impressive training here coyotechicka!
HAHA! Thanks Steelymista!
