Monday Quickie

  • Barbell shoulder press: 3 x 3

 

  • 70% of 90% of 1-RM: 60 lb
  • 80% of 90% of 1-RM: 70 lb
  • 90% of 90% of 1-RM: 75 lb

 

  • Barbell bench press: 5 x 5, 110 lb

Superset:

  • DB shoulder press: 5 x 12, 50 lb
  • DB lateral raise: 5 x 12, 20 lb

So, this is a new 4 week cycle. I added 5 lb to this shoulder press, so my 1RM is 95 lb and 90% of that would be 85.5 lb. 

 

Today’s workout was a quickie because I was rushing around, this whole week will be very busy due to my plans this weekend — 😀 I will announce in the next pos

 

Saturday Sumo deads

  • Sumo deadlifts: 3 x 5, 3, 1

 

  • 75% of 90% of my 1-RM: 160 lb
  • 85% of 90% of my 1-RM: 180 lb
  • 95% of 90% of my 1-RM: 200 lb, 8 max reps

 

  • Barbell bench press: 5 x 5, 105 lb

Superset:

  • DB curls: 5 x 6, 60 lb
  • EZ bar bentover reverse rows: 5 x 6, 70 lb

Superset:

  • EZ bar curls: 5 x 6, 50 lb
  • Cable pulls: 5 x 6, 70 lb each arm
 
 

Squats & legs

  • Barbell back squat: 3 x 5 — Deload week .. 

 

  • 40% of 90% of 1-RM: 75 lb
  • 50% of 90% of 1-RM: 95 lb
  • 60% of 90% of 1-RM: 115 lb

 

  • Barbell front squat: 5 x 6, 110 lb, 105 lb
  • Barbell box squat: 5 x 6, 225 lb, 245 lb
  • Linear leg press: 5 x 6, 478 lb
  • smith machine narrow stance squat: 5 x 6, 115 lb
  • leg extensions: 5 x 6, 100 lb

Cardio workout:

Superset:

  • DB step ups: 30 seconds/45 seconds/1 min, 40 lb
  • Walking EZ bar lunges: 10 reps/10 reps/ 10 reps, 60 lb

I did the cardio workout above 5 times

 

Superset:

  • Lateral band walk: red band
  • jump rope: 30 seconds

I did the cardio workout above 5 times

 
  • Burpees: 10 reps ( I did this 5 times)

Today’s workout was 3.5 hours long including the warm up period. Longer workout, but I pulled through good. 

I did a video of the back squat and front squat today: back squat & Front Squat

 

Yesterday’s benching & heavies

Chest Day 🙂 

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 50 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

Superset:

  • DB chest press: 5 x 6, 90 lb
  • Bench dips: 5 x 6

Superset:

  • Incline DB chest press: 5 x 6, 70 lb
  • Triceps kickback: 5 x 6. 20 lb

Superset:

  • Push ups: 5 x 6
  • Incline DB press w/palms facing in: 5 x 6, 60 lb

Ab workout:

Superset: (4 times)

  • Plank: 30 seconds
  • side plank: 30 seconds (each side)

Yesterday’s bench session went over well and so did the ab workout — but I hate doing side planks. Anyone else agree? lol 

 

I have posted a video of my DB chest press & Incline DB chest press with palms in — DB chest press & Incline DB press – palms in

BLT Wrap Recipe

It has been forever since I posted a new recipe on the blog, so I am going to try to do it more regularly like I had planned in the beginning, bare with me. The foods/recipes I choose, I choose either because I have made them before, I have tried them before (someone else made it), because they are easy enough for me to make — therefore hopefully easy enough for all of you as well, or because they interest me enough to share with all of you. Typically I get my recipes off of Pinterest, but sometimes they are of my own or family member and/or close friend. 

 

I love wraps, they are simple to make and are very filling depending on the size you make them. Not to mention you can stuff them with whatever your heart deserves, making them as healthy and hearty as you would like or as unhealthy as you please. LOL The world is your oyster when creating a wrap. This particular recipe is the “BLT wrap” — for those of you who don’t know what BLT means: bacon, lettuce, tomato BUT of course there will be added ingredients to make it extra delicious, but feel free to play around the ingredients to your liking. 

 

Ingredients:

 
  • 10 slices of bacon (cooked and crumbled)
  • 1 cup grape tomatoes (quartered)
  • dash of salt and pepper
  • 2 cups of shredded lettuce
  • 4 burrito sized tortillas
  • 3 oz of cream cheese (softened) 
  • 1 tablespoon mayo
  • 1 tablespoon of dijon mustard 

Directions:

  1. In a small bowl, combine the quartered grape tomatoes with the dash of salt and pepper
  2. Inside a another small bowl, combine the soften cream cheese with mayo and dijon mustard (mix well)
  3. In a large bowl, combine bacon, lettuce and tomato with the sauce
  4. divide the mixture evenly among the 4 tortillas 
  5. Roll the wrap tightly and cut in half on a diagonal 

As said before you may substitute ingredients to your preferences. Enjoy!