WORKOUTS Week Of 7/24/16-7/30/16

SUNDAY: Rest

MONDAY: SHOULDERS

  • Barbell press 5×8-10 varying weight
  • Push press 5×6-10 varying weight
  • Seated shoulder press 3×7 heavy
  • Standing shoulder press 6×7 reps with varying weight
  • Upright row 5×10
  • Rear delt raise: 4×15-20 with head on bench, 3×15 without resting head on bench
  • Lat raise 3×15 seated, slow and controlled, 9×15 standing with varying weight
  • Leaning lat raises 6×15-20 (3 sets with 20# 3 sets with 15#)
  • Kb swing 3×12 50#
  • Single arm KB swing 3×12 per arm 35#
  • Clean & press 3×12 65# (aiming for unbroken reps)
  • 2×400 meter row superset 12 burpees
  • Plank front/side raises with varying weight 10 reps each
  • Rear delt cable pulleys 3×20
  • 2 sets 5 pull-ups

TUESDAY: LEGS

  • after warmup of 100 air squats, walking lunges, run in place/high knees and leg swings:
  • Back squat: 1×10 @100#, 1×8 110#, 1×6 120, 1×5 130, 2×4-5 135, 2×6 120
    • superset 6×5 pull-ups (always strict)
  • Walking lunges: 6×16 with 2 35#DBs
  • Bulgarian split squats: 6×8 per leg holding 2 25# DBs, including 6 20-25 second squat holds (without weight); then an additional 45 second hold per leg after
  • Plie squat 6×10 90# DBs
    • superset 3×20 weighted calf raises
    • 3×15 tricep pushups (be sure to go all the way down and lock elbows out!)
  • Leg extensions/ham curls 5×15
  • Front squat 3×5-6 with 85, 90#
  • STRETCH!

WEDNESDAY: rest

THURSDAY: CHEST/CARDIO/SQUAT/MORE CARDIO/MORE CHEST

AM WORKOUT:

  • Morning workout turned out to be a bust! I did bench press 4×7 with 70, 75#
  • Cardio: walk 30 mins; run 10 mins with some burpees…I felt sluggish and awful…so I will be going back tonight::

NIGHT WORKOUT:

  • Bench press 5 sets (I am using program of Starting Strength)
  • Incline DB press 3 heavy sets of 7
  • DB bench press 3 sets 10
  • Dips on bench with feet up on a second bench – 3×10 35# plate in lap – go deep and fully extend/lock elbows-should burn!
  • DB flies 4×10 with 20s
  • Decline pushups 5 sets 12 superset abs – KB russian twist with 30# KB (4×20)
  • 4x: row 500 meter superset 15 plank knees in-out (feet on rower, one of my fav ab workouts)
  • 3×12 lat raises 15# DBs
  • 3×12 lat raises 12.5# DBs
  • 3×15 lat raises 10# DBs
  • toes to bar 3×6
  • 1 plank hold 1:15
  • 4 sets 50 weighted bicycle crunches; 2×50 mountain climbers w hands on medicine ball
  • farmer walks 4 sets to failure with 50# dbs and 45# dbs

FRIDAY: BACK

  • Deadlifts : starting strength program – check them out here
  • Superset 6 sets 5 pull-ups – strict
  • Barbell row 3×5 with 85 # and overhand grip
  • Barbell row 3×5 95# underhand grip
  • DB row: 3×8 45#
  • DB row: 1×5 50#
  • DB row 3×10 with 2 30# DBs
    • superset kneeling cable row 3×10 per arm then 2 sets of 15 per arm with lighter weight
  • Seated wide grip cable row 4×10
    • superset close grip pulldowns 4×10
  • Seated row 3×10
    • superset 4×12 back extensions with 35# plate
  • Seated single arm cable row 3×10 per arm
  • 5×500 meter row AS HARD AS POSSIBLE. PUSH YOURSELF. Rest 30-45 seconds max between rows

SATURDAY: Circuit

  • 6 rounds:: 12 kettle bell squat 40#, 10 handstand push-ups, 20 lunge jumps, 10 burpees
  • then 6 mins nonstop of: 10 kettle bell squat 50#, 10 triceps push-ups

done. I wasn’t fully feeling the workout today and I severely bruised my knuckle on my left hand Friday so I had to modify what I did at the gym today.

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PALEO FUDGE-BROWNIES

Mmmmmmm…these were supposed to be brownies but they honestly have more of a fudge consistency. Either way, they are absolutely delicious and nutritious and EASY to make – which is key in my book. I don’t have time nor do I care enough about a clean dessert to spend a lot of money or have a million steps. I like simple, easy recipes that produce awesome, clean treats that can be whipped up quickly while also offering nutrition.

INGREDIENTS:

  • 1 roasted sweet potato, skin removed (bake sweet potato on a baking sheet for about 1 hour at 450)
  • 3/4 c almond butter (smooth or crunchy – whichever you prefer)
  • dash of vanilla
  • 1/4 cup cacao or cocoa
  • 2 tablespoons maple syrup
  • Handful dark chocolate chips (optional)

METHOD:

Pre-heat oven to 350. Mix all ingredients in a large bowl. Pour into a small baking dish that has been greased with grass-fed butter. Bake for 30 minutes and let cool. Store in the fridge overnight before consuming. (Best eaten cold!)

ENJOY! Serves 8.

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WORKOUTS 7/17/16 – 7/23/16

AS USUAL…in addition to my workouts I try to walk at least 30 mins briskly each day! 30 mins at the minimum. I also stretch daily and foam role every day.

SUNDAY: Rest/brisk walking 30 mins

MONDAY: Legs

  • Back squat: 9×5-8 @ 100, 110, 120, 130, 135#
  • Front squat: 5×5-6 @ 95, 100#
  • Forward lunges: 4×10 holding 30# KBs
  • Walking lunges: 6×16 holding 35# DBs
  • Bulgarian split squats: 5×8 weighted reps with 25# DBs, after each set hold the squat for 20-25 seconds
  • Plie/sumo squat/deadlift: 6×10 90# DB superset 6 sets 15-20 weighted calf raises (standing) 130#
  • Leg Extensions superset ham curls: 6 sets to failure @ around 65/70# (15 reps or more)
  • Clamshells with band (for IT band therapy) 4×30 per leg

TUESDAY: Shoulders

  • warmup after arm circles: 3×10 lat raise with 7.5# dbs
  • warmup: Barbell press 3×8
  • warmup: Plank front/side raises with 2.5# and 5# plate: 2-4 sets per arm, per side at 8-15 reps depending on weight
  • Clean & press 4×8-10 with 65#, 70#, 75#
  • Push press 4×6-8 with 75#, 65#
  • Upright row with barbell 3×12
  • Seated DB press 3×7-8 with 30s, superset lat raises 3×15 with 12.5#
  • Standing DB press 3×8 with 25s, superset bent over rear delt raise 3×15 with 10# dbs
  • TRISET:
    • Standing DB press 3×12-15 with 20s
    • bent over rear delt raise 3×20 with 7.5# dbs
    • upright row 4×10 with 25s
  • Leaning lat raise 3×12-14 with 15# DB
    • superset KB swing, single-arm, 3×10 per arm (35# KB)
  • TRISET:
    • Leaning lat raise 3×8 with 20# DB
    • 3×12 KB swing with 50#
    • Bent over rear delt raise with cable 3×12 per arm
  • Plate front raise 3x 10-12 with 25
  •  CARDIO: (note that I planned to do the below 5 times total but I ran out of time and had to get home to shower for work unfortunately)
    • 3 times:: 500 meter row full exertion, plank rear delt raises 14 reps per arm with 2.5# plate

WEDNESDAY: rest/walk

THURSDAY: Back/biceps

  • 6×5 strict pull-ups (get some chalk for real – keep it with you) superset deadlifts: after warmup (1×8 95, 1×5 115) I did 6-7 sets of 4-5 @ 135, 140, 145# then back down to 135 again for a set
  • Barbell row 5×5 95#
  • 20 assisted pull-ups, broken down into sections
  • 5×8-10 Close grip pulldowns superset wide grip cable row
  • Single arm DB row 3×8 45# superset 3×8 kneeling cable row
  • Single arm DB row 3×8-10 40#
  • Seated cable row 4×8-10 superset 4×10-12 weighted back extensions (35# plate)
  • Single arm cable row, seated, 2×10 per arm
  • Farmer walks/carries 2 sets to failure with 2 50# DBs then 2 sets to failure with 45# DBs. (Just grab heavy @$$ DBs and walk until you can’t anymore and set them down then pick them up again. SO good for grip strength if you want to get stronger elsewhere. Also I recommend getting some chalk – keep it in a container in your gym bag. It’s v cheap at Academy!)
  • Biceps: 3 sets of curls (3 sets with each weight, so 9 sets total) to failure with 25, 20, 15# DBs then burnout set with 12.5# DBs
  • 3 sets of 2:00 min row max effort, superset 12 burpees
  • 1 set of abs with rower – feet on rower in plank position bring knees in to chest and hold for a second and then extend, repeat 15x, feel the burn here!
  • 1 set of 6 TTB (toes to bar) at this point my hands were DONE…hurting so bad. Always do on back day.

FRIDAY: CHEST & SHOULDERS & RUN

  • Bench press, after warmup: 8 sets of 5-8 with 75-85#, focusing more on sets of 5 with 85#
  • Incline DB press: 2×10 with 25s, 3×7 with 30# DBs
  • Power cleans: 8 sets of 3-5 with 75-95 #, again focusing on 85-95# going heavier with 30 second rest in between sets
  • Leaning lat raises: 3×15 with 15# 3×10 with 20# DB
  • Bent over rear delt raises: 6×15-20 with 7.5# and 10# DBs
  • Steering wheels 3xto failure (hold 10# plate) superset plate front raise 3×10 with 25# plate
  • Plank front/side raises 4 sets to failure with 2.5 and 5# plate (again, get in plank position and hold the plate and do side/rear delt raises and front raises, I usually get 8-10 reps with the weight per arm – love these for deltoids and overall core!)
  • Run 0.5 mile, 20 HRPU, run 0.5 mile, 20 HRPU (hand release pushups), then run additional .75 mile incorporating sprints on and off for 20-30 seconds then 10 second rest, repeat 5 times, finish with some walking incline (20 mins total on treadmill)
  • 3×15 decline push-ups (feet up on bench)

SATURDAY: LEGS/GLUTES

AMRAP for 3 mins, 5 rounds (2 min rest after each round):

  • 10 burpees 
  • 10 front squat (65#) (I got 2 full rounds per 3 mins plus like 5-6 burpees. Yikes. Such a killer)
  • Then.. 6×5-6 back squat 105, 115, 120, 125, 130, 115#
  • 6 sets 10 single leg deadlift (3 sets with 2 25# 3 sets with 2 30# Dumbbells)
  • Romanian deadlift 5×10 95#
  • Leg extensions/ham curls 7 sets each to failure including a set of 1 leg at a time (I keep reps higher ~12-15)
  • 4×20 Glute thrusts 45# plate on lap
  • 4×15 butt blaster (15 reps per leg)

Clean BBQ Chicken “Nachos” (primal)

This was a recipe creation inspired by one of my close friends who is as passionate about eating clean and fitness as I am! You can feel free to tweak this recipe to your liking. The general idea of it, though, is so delicious and that’s why I love it! Essentially, take some chicken breasts and cook them in the crockpot. Then shred with two forks. Then take 1-2 sweet potatoes, peel and slice in thin circles and bake for 30-35 minutes per my usual recipe, and then put it together with toppings of choice! I will tell you what I put on mine below. I plan to eat this for dinner for the next few nights and will prep the sweet potatoes each evening along with the peppers and add additional cans of black beans as necessary. I don’t always consume beans and prefer to avoid them most of the time, but, I am flexible when it comes to occasionally having beans, peanut butter, and cheese! Those items are not paleo, but are primal, so I do allow them on occasion – cheese being the very rare occasion.

INGREDIENTS (chicken serves 6-8 depending on serving sizes):

  • 6 chicken breasts, cooked on high in crockpot for 5 hours and shredded with two forks (note that you can do 4 chicken breasts if you’d like; as little or as much as you want for leftovers)
  • 1 sliced white or yellow onion, cooked with the chicken
  • 1-2 poblano peppers, sliced, seeds removed and broiled for a few minutes, until slightly brown
  • 1-2 jalapeno peppers, sliced, seeds removed and broiled for a few minutes, until slightly browned
  • 1-2 cans black beans (I purchased BPA free lined can from Whole Foods), warm these on the stove in small pot over medium heat
  • 1-2 sweet potatoes, peeled and sliced into thin circles
  • Avocado, guacamole, raw goat milk cheddar cheese, optional toppings
  • sea salt, pepper, paprika as needed for the chicken, black beans and sweet potato slices

METHOD:

First cook the chicken in the crockpot as stated previously. Shred with two forks and let sit. Add some clean BBQ sauce – try to find some without added sugar or preservatives or artificial ingredients – I use one that is sweetened with honey and I don’t add a lot! Then peel and slice your potatoes and coat in coconut oil/grassfed butter, some salt and pepper and paprika and bake at 450 for 35 mins, tossing once halfway. Keep an eye on the potatoes –  because they are thinly sliced they may burn easily.

When the potatoes are done put them on a plate(s) evenly distributed and top with your shredded chicken, heated black beans (as much or little as you want), roasted peppers that are now diced, avocado/guacamole, and raw grassfed cheddar if you want. I chose to not eat cheese, but, my boyfriend loved the addition to his.

ENJOY!!

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Benefits of PROBIOTICS + Clean sources

The benefits of probiotics are immense! What are probiotics?  Probiotics are the “good” bacteria that keep our guts healthy. They occur naturally in certain foods such as fermented veggies (sauerkraut) and yogurt. You can also take a pill version of probiotics, but, I find that these are often very pricey and it’s much easier (and cheaper!) to consume fermented veggies on a daily basis (occasionally some organic grass-fed yogurt too). So, just how are probiotics beneficial? I will list a few reasons:

  1. Probiotics keep our digestive system healthy and 80% of our entire immune system is located in our digestive tract (Dr. Axe).
  2. Over 40% of diseases have been linked to bacterial imbalance – probiotics (along with a clean diet) can keep our gut bacteria in shape!
  3. Probiotics can help heal IBS
  4. Reduce flu and colds
  5. Prevent cavities and gum disease
  6. Lose weight
  7. Battle cancer
  8. Improve acne

The list goes on and on. A few probiotic KILLERS include grains (gluten), antibiotics, sugar, tap water, GMO foods, and chemicals. In order to actually reap the benefits of probiotics, you should clean up your diet first and foremost and eliminate processed foods, fried foods, sugar, wheat, soda, etc. THEN start taking probiotics – I recommend fermented veggies, e.g., sauerkraut! It’s very important that you clean up your diet first and foremost if you are wanting to improve your health. Eating garbage food and then taking a probiotic in pill form will not do much to help you anti-age or prevent cancers, illness, disease, etc. You must first clean your diet 100%!

My favorite brand of sauerkraut is Bubbies as it’s very simple, clean, and it’s a good price (around $6.99 for a large jar). You should be able to find it in the cold/refrigerated section of a grocery store (I shop at Whole Foods but other higher end grocery stores or even occasionally Publix should carry this). I eat 1/4 cup serving per day and it even counts as a vegetable serving! Sauerkraut benefits digestive issues such as leaky gut and constipation, and it can even help you get over a cold faster!

Organic yogurt is also a source for probiotics, however, I do not promote dairy consumption on a daily basis as I am closely (notice I say closely and not 100%) aligned with Paleo principles. Occasionally I do buy organic, grass-fed yogurt with probiotics and I will eat a little bit on my oatmeal. As far as daily basis goes for probiotic consumption, I prefer sauerkraut as it’s a vegetable and veggies are always the most beneficial and nutritious option; my diet is centered on clean vegetables and clean meats first and foremost.

Another type of probiotic is kefir. Kefir is similar to yogurt as it is fermented dairy, however, it is suitable for those who are lactose intolerant. I would recommend a plain (not flavored or sweetened), organic kind, as they do have flavored kefirs and these are filled with artificial ingredients, preservatives, thickeners, sugar, etc., and none of that is good for us to consume. Read more about kefir here.

Below are images of the sauerkraut that I buy as well as my favorite yogurt (when I do buy yogurt, as stated before).

 

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Try adding these to your diet to reap the benefits!

 

References:

WORKOUTS 7/10/16-7/16/16

SUNDAY: CARDIO/TRACK WORKOUT/PLYOS

  • Run 1/4 mile x 8 (ab 2 miles total or just under)
  • 300 air squats (broken into sections)
  • 100+ mountain climbers
  • 200 push-ups (broken into sections)
  • 120+ steps banded side walks (per leg, broken into sections)
    • I also took the xheavy band and put it around my legs above knees and do 50 side raises and 50 kickbacks x2 and per leg
  • Lunge jumps 3×20
  • Squat jumps, in/out squat jumps to failure
  • ETC…pushed myself to failure on plyos and running and walking lunges (100+) for 75 minutes outside…super sweaty workout, my fav!!

MONDAY: SHOULDERS

  • Barbell shoulder press: 5×8-10 with varying weight (45, 50, 55#)
  • Clean & press 1×10 65#
  • Push press 5×5-10 varying weight, 70-80#
  • Power cleans 3×5 85#
  • Plank hold front and side raises with 2.5 and 5# plates (5-6 sts per side)
  • Bent over rear delt raises 3×15 (rest head on bench)
  • Standing lat raises 3×10 with 12.5#; 3×15 with 10#; 2×20 with 8#
  • Seated shoulder press 3×7 with 30# DBs
  • Upright row 3×10 with 25# DBs
  • 3×12 KB swing 35# (single arm); 3×10 KB swing with 50# (both arms)
  • Leaning lat raise 15# DB 3×10 (this isolates and focuses on medial head of delt)
  • Standing DB press with 25#, alternating arms, 3 sets of 7 reps
  • 3×10 plate front raise 25# superset 50 mountain climbers
  • Farmer walks/carries with 45# DBs 3 sets to failure

TUESDAY: LEGS

  • Back squat: work up to attempt: 1×5 95, 1×5 105, 1×5 115, 1×5 125, 1×5 130, 1×3 135, 1×1 140, 1×1 145, 1×1 150, 1×1 155 and a failed rep at 160 today
  • Front squat: 4×5 100, 1×4 105
  • Walking lunges 1×32 30# DB, 2×32 35# DBs
  • Leg extensions superset ham curls 6xfailure
  • Sumo squat in turned out position 4×12 with 60#
  • 3×20 russian twists with 30# KB
  • 6×15 weighted calf raises (standing) turned in/out/neutral superset 6×10 weighted squat jumps holding 2 25# DBs

WEDNESDAY: REST

THURSDAY: BACK

  • 30 strict pull-ups, broken into sets of 5
  • Deadlifts: warmup 1×5 of 115; 5×5 135; 2×4 140
  • Bent over barbell row: 5×5 95, 1×4 100#
  • 20 assisted pull-ups
  • Seated wide grip cable row superset close grip pulldowns: 5×8-10 each
  • Seated single arm cable row 3×10 per arm
  • Seated close grip cable row 5×8-10
  • Dumbbell row: 3×10 40#; 3×6 45# superset straight arm pull-downs 3×12
  • Single arm kneeling cable row 4×10
  • Weighted back extensions 3×12 35# plate
  • 3×500 meter row superset 15 abs:feet on row seat, pull knees to chest

FRIDAY: CHEST/CARDIO/KINDA ACTIVE REST DAY

I wasn’t feeling it this morning and knew before I even got to the gym that I was tired and sore and would have to take it easy. So I did. I ran 1 mile, walked 1 mile on incline, and did 6×5-8 bench press (75-80#), incline DB press (30s), and chest fly with the cables. Then I stretched and called it a day!

SATURDAY: Full bod conditioning/legs/shoulders :

-6 rounds:
12 burpees
15 clean and jerk 65#
500 meter row
(1-2 min rest max between rounds)

-Back squat 5×8, 8, 8, 8, 5 @ 105, 115, 115, 115, 125
-4×12 Upright row (25# db) superset lat raise 4×15 (12.5# dbs)
-4×8 DB press (25# DBs) superset bent over rear delt raise head on bench 4×15 (10s)
-Leaning single arm Lat raise 3×8 with 20, 3×12-15with 15#, superset single arm KB swing 3×10 per arm with 35#
-3×15 lat raise with 10# DBs
-6×15 calf raises (weighted) superset 10 squat jumps (weighted, 2 25# DBs)

Mexican Meatloaf

This recipe was actually an accidental recipe – and it turned out to be SO delicious that I had to make it again! It’s very similar to my stuffed bell pepper recipe – except turned into a meatloaf.

Ingredients:

  • 1 lb chorizo
  • 1 lb grass-fed beef
  • 1/2 white or yellow onion, diced
  • 1/2 head cauliflower, riced
  • 1 green or red bell pepper, diced
  • 2 organic eggs, whisked
  • 1/4 c ketchup (organic)
  • 2 teaspoons clean sriracha (optional, I buy mine from Whole Foods because it has no preservatives)
  • 1 6 ounce can organic tomato paste
  • Spices: sea salt, pepper, chipotle powder/chili powder, garlic powder – to taste

Method:

Preheat oven to 400 degrees. Take some grass-fed butter and rub it all over a 9×11 or other large glass baking dish. Then mix all ingredients thoroughly in a large bowl and then put into the dish. Bake for 30 minutes uncovered, and then cover with foil for last thirty minutes. Let stand 10 minutes before cutting.

Enjoy with veggies or roasted sweet potato fries, or whatever you desire!

Serves ~8.

Prep time: 10 minutes. Bake time: 60 minutes. 

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