WORKOUTS 6/19/16 – 6/25/16

SUNDAY: REST

MONDAY: SHOULDERS/CARDIO

  • run 1 mile; 50 air squats for warm-up; 20 arm circles forward and back
  • 2×10 barbell press 45#
  • 3×15 lat raises 7.5 #
  • Shoulder press 3×8 55#
  • Power clean: 3×5 @ 65, 75, 85#, 2×3 @ 90
  • Push press: 5×5 @ 65, 70, 75, 80, 70#
  • Clean and press: 5×5 @ 70, 75, 75, 75, 75
  • 4×5-6 Seated DB press (30# DBs) superset 4×15 lat raises (10# DBs)
  • 4×7 upright row (30# DBs) superset 4×15 (7.5# DBs) rear delt raise, head on bench
  • 3×10 front raise with 20# DBs superset single arm lat raise, 3×10 per arm (15# DB)
  • 4×10 bent over rear delt raise (seated) superset 4×10 standing rear delt raise (7.5# DBs)
  • CARDIO:: Run 1/4 mile, 15 push-ups, 4X
    • 500 METER row as hard as possible 5 TIMES 1 min rest in between sets
  • 3×15 bent over rear delt raise with cable

TUESDAY: LEGS

I DID NOT SLEEP WELL at all so today’s workout was kind of a bust and not intense which I hate. I hate not killing it at each and every workout but let’s be real, that’s not possible. I also went to bed starving the night before since I am carb cutting…and won’t go to bed that hungry again. I need to eat more fat/protein when carb cutting. Here is what I managed to do today on little rest…

  • Light warmup of some rowing and front squats with 45, 65#
  • Back squats: 1×8 100#, 1×5 115, 1×5 125, 4×5 @ 130, 2×5 135#, then 2×5 pause squats with 115#
  • Front squats: 5×5 95#, 1×4 100#
  • Ham curls superset leg extensions 5×15-20
  • Weighted calf raises 6×15 (2xturned in, out, and neutral) using 90 & 110#
  • Plie squat with 85# DB 3×10
  • Leg press: 2×15 single leg, 2×15 both legs
  • 3×30 clam shells using xheavy band (I do these 3-4 times a week for IT band strengthening but I usually never mention them since they aren’t really a workout)

WEDNESDAY: FULL BODY/CROSSFIT WORKOUT

  • 60 strict pull-ups (I did 20 unassisted in sets of 5 then went to assisted pull-ups for last 40)
  • Then repeat 5x with 1 – 1.5 min rest after each round:
    • 500 meter row
    • 10 barbell thruster (65# then I had to drop to 55#)
    • 10 burpees
  • Then OH (overhead) walking lunges with dumbbells: 1×10 per leg with 2 25# DBs then 3×10 per leg with 20# DBs
  • Farmer walks: 3xto failure with 2 45# DBs
  • 4×6 toes to bar
  • 5×30 weighted bicycle (10# weight behind head)
  • 6×30 Russian twist with 35# plate
  • 4x handstand holds – 30 seconds
  • 1.5 min plank hold

THURSDAY: REST

FRIDAY: BACK/METCON

  • 5 rounds with 1 min rest after each round:
    • 300 meter run
    • 18 HRPU (hand release push-ups)
    • 15 (Romanian) deadlifts (95#)
    • 15 KB swing (40#)
  • Then 5×5 Pendlay row with 95#
  • 5×5 Barbell row 95# and 100#
  • Close grip pulldowns 5×10 superset wide grip cable row 5×10
  • 3×12 35# back extensions
  • Single arm cable row (seated) 4×8-10 per arm
  • Kneeling single arm row (pull from up high) 4×10 per arm
  • DB row 3×10 40#
  • Both arms DB row 2×10 25# DBs and 1×10 30# DBs
  • Farmer walks with 45# DBs to failure

SATURDAY: CHEST/SHOULDERS/LEGS

  • 500 meter row, 10 HSPU, 5 times total
  • Bench press 6x 5-10 @ 65, 75, 80, 80, 80, 75#
  • Power cleans 6×3-5 @ 65, 85, 90, 95, 90, 85#
  • Bulgarian split squats: 8 weighted reps (25# DBs, I had to lower to 20# DBs for one full set) followed by 25-30 second hold x 3 (= 1 set) THREE TIMES PER LEG. So that’s 72 reps per leg + 180 seconds total. WARNING: these are killer and you may want to cry
  • Back squat 5×5 115#
  • Front squat 4×3-5 @ 9# superset plank position holding 5# plate with one arm and do front raises to work delts-6 reps per side 4 sets total – works entire core!!!
  • TRI-SET repeat 3x: Seated lat raise 15 reps (7.5#) Standing lat raise 15 reps, head on bench rear delt raise 15 reps
  • 3×15 Lat raise with 10# superset bent over rear delt raise with cable 3×10
  • 3×10 plate front raise (25#) superset leaning lat raise with 12.5# 3×12
  • 3×10 single arm Lat raise with 15# dumbbell
  • Leg extensions 6×10-15 superset banded side walks 3×10 steps per side
  • Ham curls 6×10-15
  • 4×15 decline push-ups (feet on bench) superset 400 meter row
  • Abs on rower: plank position feet on seat and bring knees in to chest and extend, 3×15

DONE AND DONE AND #dead.

Chicken Broccoli Stir Fry

This is an easy, simplified version of stir fry. Feel free to add more veggies if you wish! This took about 30 minutes from prep to finish.

Ingredients:

  • 2 chicken breasts, cubed
  • 2-3 large broccoli crowns, chopped
  • 1/2 onion (I used white onion), chopped
  • 2 garlic cloves, minced

For the sauce:

  • 1/4 c Bragg’s liquid aminos or coconut aminos (coconut aminos has less sodium-both are non-gmo which is what we want!)
  • 1/4 c olive oil
  • dash fish sauce
  • 1 tbsp honey
  • dash of sriracha (about 1 teaspoon)
  • garlic powder, red pepper flakes, to taste (a few dashes of each!)
  • Arrowroot powder, for thickening

METHOD:

Heat some grassfed butter or coconut oil in a large cast iron pan over medium high heat and add your chicken. Cook until done and remove from heat and set aside. Then heat more coconut oil or butter and saute your onions and garlic for a few minutes, then add your chopped broccoli. Cook for about 3-4 minutes and add the sauce and the chicken. Lastly, stir in the arrowroot powder/water mixture for thickening.

Remove from heat and serve over jasmine rice. Serves 2 people.

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Oven roasted BBQ meatballs

These are delicious and SO EASY…I also hate rambling too much before I discuss a recipe so I am going to jump right into this one.

INGREDIENTS:

  • 1 lb grassfed beef
  • 1 lb chorizo
  • 1 egg, whisked
  • salt + pepper, to taste
  • garlic powder, to taste
  • 2-3 tablespoons ground oats (I use a coffee grinder)

METHOD:

Preheat the oven to 350. Mix all your ingredients well in a bowl.  Form into medium sized balls and place on a baking sheet. Cook at 350 for about 45 mins to 1 hour, just keep an eye on them. Before they finish cooking, spread a little bit of BBQ on each meatball and continue to cook a few minutes longer. Serve with veggies and sauteed onions.

Makes about ~14-16 meatballs and a serving size is about 2 meatballs. COOKING IS SO EASY!

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WORKOUTS week of 6/12/16 – 6/18/16

SUNDAY: Rest

MONDAY: SHOULDERS

  • Barbell Strict press: 1×10 45#, 1×10 50#, 2×8 55#
  • Clean & press: 1×10 65, 1×5 70, 2×5 75, 1×3 80#
  • Push press: 7×5-8 @ 65, 70, 75, 80#
  • Shoulder press, seated: 2×3-4 (2 35# DBs), 3×5 (30# DBs)
  • Upright row 4×8 (30# DBs) superset rear delt raises resting head on bench 4×15
  • TRISET 4 rounds:
    • Standing shoulder press 10 reps(25# DBs)
    • Seated bent over rear delt raise 4×10
    • Standing bent over rear delt raise 4×10
  • Standing lat raise 4×15 with 7.5# DBs
  • One arm at a time shoulder press: 4×10 with 25# DB; 3×5-8 with 30# DB
  • 40# KB swing: 4×12 (American version)
  • Standing lat raise 3×15 with 10# DBs
  • Standing lat raise (one arm at a time) 3×10 with 12.5# and 3×10 with 15# DB
  • Upright row: 4×10 with 25# DBs
  • Front raise with 25# plate: 3×10
  • Lat raise with cable 3×10 per arm with pause at top
  • Front raise: 6×8-15 per arm: 3×8 with 20# DBs(alternating arms) 3×15 with 15# DBs
  • Bent over rear delt raise with cable: 3×10-12 per arm

quick cardio burst:: 25 squat jumps; then 4 rounds of 10 burpees & 25 air squats followed by 50 mountain climbers

TUESDAY: LEGS

  • Leg press: 2×20 180#; 1×20 230#; 2×15 270#; 2×6 320#; 2×20 180# superset 4×25 air squats during beginning sets to warmup legs
  • Back squat: 1×8 105#; 1×6 115#; 1×5 130#; 1×5 135#; 2×5 125#; 1×5 120#
  • Front squat: 3×5 95#; 1×3 100#; 1×3 105#
  • Plie squat (with dumbbell): 3×10 90#; 2×10 80#
  • Ham curls superset leg extensions: 6×15-20 reps with 1 dropset (7 sets total)
  • Banded side walks (squat low and stay low) 4 sets of 10 per side with xheavy band
  • Side leg raises with xheavy  band around legs (above knee) 3×25 per leg
    • superset 12 tricep pushups (4 sets)
  • Glute kickbacks with xheavy band around legs (above knees) 2×25 per leg
  • Standing calf raises on machine: 8-9 sets (I can’t remember how many sets) of 12-25 reps; I do these neutral, turned out and turned in

WEDNESDAY: ROW/CORE/ARMS

  • 1000 meter row (warm-up)
  • 3×8 bicep curls (20# DBs)
  • 5×10-12 bicep curls with cable, 1 dropset
  • 3×20 dips on bench (not weighted) then 3×15 weighted (35# plate)
  • 3×10 OH tricep extension (30# DB)
  • 3×10 bicep curls w 15# DBs (both arms together)

then repeat the following 5 times:

  • 500 meter row (as hard and fast as possible, with good form)
  • 15 “ab sliders”/jacknife using rower seat (plank position, feet on seat, bring knees in to chest and back out squeezing core tight and holding stomach in)
  • 20 Russian twists with 35# plate

then more abs:

  • 2×6 toes to bar, then I got tired so I did an additional set of 8 hanging leg raises
  • 3×50 weighted bicycle crunches (8# weight behind head)

THURSDAY: REST

FRIDAY: SHOULDERS/CHEST

WARMUP::Run 2 miles, row 1000 meter then

  • Bench press 1 warmup set with bar then 5×10, 8, 6, 5, 5 (65, 75, 80, 85, 85)
  • Incline DB Press 4×10 (30# DBs)
    • superset lat raises: 6×12 with 7.5, 10, 12.5 # DBs
  • Barbell press (some strict some push press as I got heavier): 8×12, 10, 10, 8, 6, 6, 5, 5 with 45, 50, 55, 60, 65, 70, 70, 55
  • Front raise: 2×8 per arm with 20#, then 2×12 with 15# DBs
  • Lat raises: 4×15 7.5#
    • superset rear delt raise, rest head on bench, 4×15 7.5#
  • Seated rear delt raise 4×10 with 5#, 7.5#
  • Single arm lat raise 15# 3×10 per arm
  • Bent over delt raise with cable 3×15 per arm
  • Front raise with 25# plate 3×10
    • superset burnout of steering wheels 10#
  • 4 SETS:: 15 decline pushups (feet on bench)
    • superset 20 squat jumps (a$$ to grass)

SATURDAY: LEGS/BACK

  • 5×8-10 close grip pulldowns (using triangle handle attachment)
  • 6×8-12 wide grip cable row
  • 6×5 barbell row 95# then 2×8 85#
  • 6×5 Pendlay row 95#
  • Deadlifts 5×5 135#, 2×8 125#
  • Back squat 5×5 115#
  • Seated 1 arm cable row 4×8-10
  • Kneeling 1 arm row (grab cable from high) 5×10 per arm, superset leg press 6×8-20 (2 sets 20 reps, 2 sets 15, 2 sets 8, increasing weight up to 6 plates – 45# = 1 plate if you didn’t know)
  • Weighted back extensions 4×15
  • Pull-ups (using assistance) 4x to failure (pretty fatigued at this point so 5-6 pull-ups max per set)
  • CARDIO-repeat the following 4x: 10 burpees, 25 air squats, 15 push-ups, 400 meter row

Paleo Caesar Salad + seared sirloin steak

So I have decided that just about ANY “unclean” recipe can be made clean and/or “paleo” if you try! This Caesar dressing is delicious and it’s SO clean. If you pick up a conventional Caesar dressing at the grocery store you will likely find AWFUL ingredients such as sugar, high fructose corn syrup, artificial flavors, canola oil (inflammatory oil), artificial sweeteners, thickeners, ETC.! You definitely do not want to be consuming those ingredients because over time they will wreak havoc on your health and contribute to weight gain, bloating, overall inflammation of the body, digestive issues, and potentially cancers, heart disease, high cholesterol, the list goes on and on! Those ingredients also just make you feel lousy which is why it’s my passion to eat clean and prepare all of my meals.

INGREDIENTS FOR THE CAESAR DRESSING:

  • 1 cup high quality olive oil (organic OR the brand I currently use, California Olive Ranch)
  • 2 egg yolks, whisked
  • 2-3 garlic cloves, minced
  • 8-10 anchovy filets (about 1 small can)
  • Juice of 1.5 – 2 lemons
  • 3 tablespoons dijon mustard
  • Black pepper, to taste

INGREDIENTS FOR THE SALAD:

  • 1 organic head of romaine lettuce, rinsed and chopped
  • 1/2 red onion, chopped
  • 1-2 roma tomatoes, rinsed and chopped (organic if possible)

METHOD:

Place everything EXCEPT the olive oil in a food processor or blender. Blend/pulse for about a minute, or until everything is blended. Shouldn’t take long. Then add the olive oil in last, gently mixing it all together. The dressing should make about 8-10 servings.

For the salad, simply place all chopped ingredients in a bowl and add desired amount of dressing. Toss and serve! I even seared some grass-fed sirloin steak on the stove for 2-3 minutes per side, sliced it up and put that on top, per image below. You could top this salad with anything your heart desires!

IMG_8659

 

“REST” WEEK OF WORKOUTS 6/5 – 6/11/2016

This is a designated REST WEEK with a few days of workouts. I have been going HARD every week, five days a week for MONTHS AND MONTHS…seriously the last time I had a few extra days off was in October and I was SICK. So here’s my easier week….really I still went pretty hard I just added an extra rest day::

SUNDAY: REST

MONDAY: REST

TUESDAY: SHOULDER DAY

  • Seated lat raises 3×20 with 7.5 # DBs (slow and controlled! seated makes these harder because you cannot use momentum; also, lighter DBs for lat raises is where it’s at for defining and growing that muscle)
  • Seated shoulder press heavy 3×7 with 30# DBs
  • Seated shoulder press lighter 4×10 with 25# DBs
  • Standing lat raise with band, 3×10-12
  • Standing lat raise 3×15 with 10# DBs
  • Upright row(lighter) 4×10 with 25# DBs; Upright row (heavier) 3×7 with 30# DBs
  • Rear delt fly/raise, seated/standing, 6×10 each with 5# and 7.5#
  • Leaning lat raise 3×12 with 15#
  • Single arm lat raise 3×15 with 12.5#
  • Strict press with 50# 3×8-10
  • 1×10 push press with 65#; 1×10 power clean with 65#
  • Rear delt cable pulley 3×15-20
  • Face pulls 4×10 (keep elbows up and keep this lighter weight)
  • Cable front raise 4×15

WEDNESDAY: LEG DAY

  • Leg press: 2×20 (180), 3×15 (270#), 2×6 (320#), 1×15 (270# aka 6 plates) SUPERSETTING 4×25 air squats here to get warmed up
  • Back squat: 1×5 100#, 1×5 105#, 1×5 115#, 1×5 120#, 1×1 125, 130, 135, 140, 145, 150, 155, then back down to 135 for 4 sets of 5
  • Front squat: 1×5 85#, 1×5 95#, 1×2 100, 1×1 105, 110, 115, 120, back down to 95 for 3×5
  • Plie squat/sumo squat/deadlift thing: 1×10 85#, superset tricep pushups for 4×10-12; 4×10 90#
  • Leg extensions/ham curls: 5×15-20 including 1 dropset each
  • Banded side walks 3×10/10 (10 walks per side)
  • Banded side leg abduction: 3×25 per leg

THURSDAY: BACK/CHEST

  • Bench press: 2 warm-up sets then 6 working: 5×5 with 85#, 1×3 90#, superset 8-10 pull-ups (lightly assisted pull-ups)
  • Incline DB press 4×10 (30# DBs) superset DB row with both arms, 25# DBs, 4×10
  • Barbell row (1 warmup) then 5X 8-10 reps 75, 75, 85, 85, 80
  • 4×12 DB fly (20# DBs) superset 3×10 single arm DB row (40#)
  • Lat pull downs 5×8-10 80, 90, 90, 85, 85
  • Hyperextension 4×15 weighted, 25# plate
  • Seated cable row 4×8-10 90#, 80#, 85#, 90#
  • 4×15 pushups with feet elevated on bench
  • Single arm cable pulldown 3×10 each arm
  • Steering wheels 3xfailure with 10# plate

FRIDAY: Shoulders/deadlifts 

  • repeat 5X
    • 12 handstand pushups
      18 cal row
  • 12×6-10 deadlifts @ 105, 115, 125#
  • superset Lat raises: 1×15 standing (10#), 4×15 bent over, 3×15 seated (10#), 3×15 seated and bent over (7.5#), 2×12 with cable, 2×10 with cable bent over, 2×10 single arm standing (15#)

SATURDAY: walk/stretch/basically another rest day

MY TAKE ON TUNA AND CANNED FOODS

Eating clean not only means avoiding consumption of chemicals in food, but also includes avoiding cooking/heating foods in PLASTIC (chemical!) as well as avoiding canned foods because of BPA content. Tuna is another topic because while it’s technically “clean” because it’s simply tuna and nothing else, most conventional tuna is not good for you. Tuna is very high in mercury, which most of you probably know, and consumption of mercury leads to toxic mercury buildup in the body. That is why it’s important to purchase pole caught/line caught tuna (IF you must eat tuna)! I will tell you why, as well as why avoiding canned foods most of the time is ideal.

  • POLE CAUGHT TUNA IS SMALLER/YOUNGER, THEREFORE LESS MERCURY. Tuna is actually a HUGE fish! Pole/line catching gets the tuna when the fish is younger so it has had less time to build up toxic levels of mercury. (1)
  • Not only is pole caught tuna healthier, but it also helps save other species of fish. Most canned tuna is caught with “FAD’s” (fish aggregating device) which scoops up anything and everything in its path, often killing and harming turtles, sharks, and many other types of fish. Pole/line caught is much more selective. Better for you AND the environment. (2)
  • Regarding BPA and canned foods in general, it’s best to limit consumption of anything in a can. It’s hard to know exactly how much BPA you are ingesting, so I do recommend purchasing BPA free cans when possible as they are now making these more often. It can be difficult to find BPA free cans at most grocery stores, but, if you have a Whole Foods in your town it’s always a safe bet! BPA is a chemical used to harden plastics and just about all of us have BPA in our bodies right now. This is why I choose to only use glass containers for my food – at least the food that goes in the microwave. I NEVER heat plastic anymore nor do I use a plastic water bottle (Hydro Flask all the way). I recommend you reduce your exposure to BPA and purchase glass containers, which can be found at Target and Walmart. Reducing BPA exposure will reduce the overall toxin load in your body, which will reduce your risk of developing certain cancers. BPA can also act like a hormone in the body and disrupt your hormone levels. (3) I know they make BPA free plastic water bottles, but, I decided that because I carry a water bottle with me everywhere I go and because I am constantly (literally) drinking water on a daily basis, that I should put said water in a stainless steel, harmless water bottle (HYDRO FLASK!).

While I do consume canned tuna on occasion, it is ALWAYS pole/line caught and USUALLY BPA free. I am not going to say that I never consume a canned item (e.g., coconut milk) without BPA because that’s not true. I do, however, do my best to purchase canned items (when I need them) that are BPA free. (I also never purchase conventional tuna – ever – I will only eat pole/line caught.) We can’t be perfect 100% of the time and a little bit of canned foods with BPA won’t kill you, however, I avoid them as often as I can. If I am going on a vacation/trip and need to pack some clean food, sometimes I choose canned pole caught tuna because it’s high in protein, easy to grab and go, and packs well. I don’t eat tuna on a monthly basis so it’s probably OK if it’s not a BPA free can (canned tomatoes are actually the worst because of the acidity-causing the BPA to leach out more!), although I have seen BPA free pole/line caught tuna at Whole Foods (it’s about $1 more than the WF brand of pole caught tuna) and I do buy this brand often. At the end of the day, the choice is yours and it’s your body to put in it what you wish. I am only here to share information and thoughts, and hopefully inspire you to make healthier choices. All the way down to your BPA free canned items and water bottles 🙂

REFERENCES:

  1. http://www.rodalesorganiclife.com/food/healthy-fish
  2. http://www.greenpeace.org/australia/en/news/oceans/Top-6-reasons-to-choose-pole-and-line-tuna/
  3. http://www.webmd.com/children/environmental-exposure-head2toe/bpa?page=2