Tuesday’s Dynamic Effort

10.30.18

Warm up:

  • Hip flexor stretch: 4 x 30 seconds each leg
  • Kettlebell plie squat: 4 x 25, 4kg
  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
  • Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
  • Box squats: 4 x 8-10, 180 lbs
  • Barbell box front squats: 4 x 8-10, 105 lbs

Superset:

  • Single leg leg press: 4 x 8-10 each leg, 208 lbs
  • Narrow stance linear leg press: 4 x 8-10, 208 lbs
  • Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg

Cardio:

  • Stair climber: 15 minutes, level 6
  • Treadmill: incline 3.0, speed, 3.5, 5 minutes

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Monday Chest

Warm up:

  • Resistance band chest fly: 4 x 25, green
  • Triceps rope attachment extension: 4 x 25, 20 lbs each arm
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)

Superset

  • One arm DB row: 4 x 8-10 each arm, 30 lbs
  • Assisted pull ups: 4 x 8-10, 100 lbs

Superset:

  • Reverse grip lat puldown: 4 x 8-10, 80 lbs
  • Wide grip seated low row: 4 x 8-10, 80 lbs

Superset:

  • Incline DB row: 4 x 8-10, 50 lbs
  • Skullcrushers: 4 x 8-10, 30 lbs

Fully Load Burger Bowls

Make a bowl out of a burger

Ingredients needed:

  • 2 lbs of extra lean beef 
  • 2.5 teaspoons of seasoned salt
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of black pepper
  • 3 teaspoon of worcestershire sauce 
  • 4 Tablespoons of butter
  • 2 Cups of sliced mushrooms
  • 2 cups of cheddar cheese, shredded
  • 10 slices of bacon, cooked and diced
  • diced chives, bacon bbq sauce, and ranch dressing for topping

Instructions

  1. Mix together beef, seasoned salt, garlic powder, black pepper and worcestershire sauce
  2. On a baking sheet lined with foil, form 4 meat bowls using a can or jar. Set aside
  3. In a medium pan, saute mushrooms with butter, season with salt and pepper to taste & divide into 4 portions
  4. Fill each meat bowl with 1/4 cup of cheese, mushrooms, 2 slices of diced bacon, then top with 1/4 cup of cheese
  5. Bake at 350 degrees, covered with foil tent, covering for 30 minutes before serving & then topping with the diced bacon,  bbq sauce, ranch and diced chives

Now I realize this isn’t vegetarian or vegan friendly, but this is a recipe that could easily have substitutes in order to make it more vegan/vegetarian friendly, I eat meat, so many of my dishes, will contain animal product but I try to find recipes that can be manipulated to serve anyone’s appetite. Enjoy!

Be sure to give FamilyFreshMeals a follow for creating such a fantastic recipe 🙂

365 Days of Self Discovery: Day 55

10.28.18

Are you Able to Forgive yourself?

  • I have a hard time forgiving myself; I am hard on myself an the bad decisions and mistakes I have committed, I feel as though they are always in the back of my mind somewhere. I know I have grown, matured and learned many lessons since than but it doesn’t change the fact that at one point I did something that now haunts me or causes me grief if I were to think about it. People have skeletons in their closet and I am not in denial about mine, but I feel as though some skeletons are harder to forgive than others. Most things I have chosen to forgive myself for to keep tension out of my life, but there are a few things in which I have yet to. 

365 Days of Self Discovery: Day 55

Are you able to forgive others?

self discovery day 55

  • Yes, I am able to forgive others. but a lot of times I choose not to for a long period of time if at all because I sometimes feel as though some people don’t deserve my forgiveness.