New Series: Workout Wednesday (a day late!)

Over the years many readers have asked for more details about my workout plans and what I eat. It’s never been my desire to have a daily “here’s what I ate and how I moved today” blog but I thought it might be fun and valuable to share on a weekly basis. I know this will keep ME accountable, and it is my hope that I can help inspire you a little!

I’ll also try to share something food-related each week. It may be a day’s worth of eats, or just one thing in particular I’m loving that you might try adding to your diet. Or, maybe I’ll share something I’ve been thinking about, health and fitness-related, or a really great article or video I found.

So here’s my first edition of Workout Wednesday – a day late, but that will have to do :)

The past several months have been a stressful time for me, for reasons I haven’t fully divulged on the blog yet. Along with that has come a slow and steady weight-gain since last summer. It’s only about 6lbs, but on my 5’2″ frame, that’s enough to make all my shorts and capris from last year a bit too snug. I’ve kept up with my workouts and generally eating healthfully, but during the past few weeks I have a renewed sense of determination to get stronger and healthier.

With that in mind, I’ve been trialing a new product called Mila. Hint hint, you’ll hear me talking about this a lot more in the future, but in the meantime, I invite you to check out my friend Dawn’s Mila site. For now I will just tell you that Mila is like the mother of all chia seeds, and it makes me feel really, really good.

So how do I get my Mila every day? Easy. I’ve come up with a smoothie I can’t resist! I don’t have a picture but no worries. Just imagine a standard, swampy looking green smoothie. I know, so not appetizing. But so good!

  • 1 1/4 cups water + a few ice cubes
  • 3 1/2 oz frozen strawberries
  • 1/4 avocado
  • 1/2 oz Mila
  • 1/2 oz hemp seeds
  • big handful of kale
  • full dropper of orange-flavored liquid stevia

This week, I’ve upped my Mila intake to 2 scoops (a full ounce) per day. It really helps my energy levels and keeps everything moving, if you know what I mean! So here’s an example of what I’ve been eating lately. Maybe next week you’ll get pictures. Maybe. Do you want pictures, or is that just way too overdone now?

Breakfast: Mila strawberry-orange-avocado smoothie
Lunch: Big salad with lots of veggies, some baked tofu & a scoop of mila, homemade light dressing
Snack: homemade protein bar (dates, prunes, nuts, vegan rice/pea protein blend, hemp seeds, brown rice syrup, coconut oil ~ 200 cals)
Snack: protein shake post-workout (almond milk + vegan protein powder)*
Dinner: sweet potato almond waffle + baked cornmeal crusted chicken and a fried egg – recipe coming soon!
Dessert: watermelon cubes + 1 chocolate cookie (vegan, gf, refined sugar free – and believe me, eating just one is a victory!)

*If you’re looking for a high quality, cheap vegan protein powder, or really, cheap, high quality protein powder, I highly recommend TrueNutrition.com. Here, you can create a custom blend of protein with optional supplements and your choice of natural (stevia-sweetened) and artificial flavors. My go-to blend is 40/30/30/ Pea/Rice/Hemp protein with all-natural chocolate banana flavoring. Way delicious,and way cheaper than the all-natural vegan protein powder I was buying before! If you decide to try is, use the code CARAS at checkout to save 5%! Every little bit counts, right? You’re welcome :)

So, how ’bout them workouts? My motto lately has been “be active every day.” Even if some days that’s just walking the dog. Better than nothing!

Notation:

If I do all of my sets at the same reps and weight, I’ll write it out this way: sets X reps X weight. So if you see “3/6/40″ this means I did 3 sets, all with 6 reps with 40lbs.

If there are differences in my sets, I’ll write out each set separately, this way: reps X weight, reps X weight, reps X weight. So if  you see “10×55, 10×60, 10×60″, this means I did 1 set of 10 reps with 55lbs, then a set of 10 reps with 60lbs, and then another set of 10 reps with 60lbs.

For the heavier exercises,it is crucial to do a series of warmup sets at lower weights, working up to the full weight. The numbers shown below are for the WORKING sets only.

Grouped letters indicate alternating exercises. This means that I do a set of the A1 exercise, then a set of the A2 exercise, for however many sets are indicated. When all sets of A1 and A2 are complete, I move on to the B exercises.

Wednesday

A1: weighted chinups with 5lb dumbbell – 4×4
A2: incline barbell bench press – 8×80, 8×80, 7×85
B1: 1-legged pushups -3×5 (per leg)
B2: bent-over dumbbell row – 3x10x35
C1: half-kneeling single-arm dumbell press – 3x8x25
C2: tall kneeling paloff press – 8×45, 8xx50, 8×50 (per side)
D1: cable external rotation, 90 degrees – 2x8x10 (per side)

Thursday

Cathe Friedrich HIIT (Workout #1) followed by the second half of Cathe Friedrich Imax 3

Friday

A1: Barbell bulgarian split squats -2x6x95 (per leg), 3x6x100
A2: bird-dogs and supine deadbugs
B1: Barbell supine bridges – 3x8x225
B2: Reverse crunch – 3×10
C: DB goblet squat ladder (10-1) paired with single chinups (10 squats, 1 chinup, 9 squats, 1 chinup, 8 squats, 1 chinup…) – squats done with 35lb DB, chinups with 10db
D: DB swings – 3x10x30 (per arm)

Saturday

3.8 mile run

Sunday

A1: Chinups – (Regular/Eccentric combo for sets of 8) – 7/1, 6/2, 5/3, 5/3
A2: Single-arm alternate DB Bench Press – 3x6x40
B1: Single-arm standing cable row – 10×55, 10×60, 10×60
B2: Barbell push press – 6×75, 4×80, 6×80
C1: DB renegade row (alternating arms) – 5×25 (per arm), 5×25, 7×25
C2: Straight arm press-down – 3x10x70
D1: DB cuban press – 2x8x10
D1: 1 legged supine bridge (bodyweight, off bench) – 2×8 per side

Walked the dog for 35 minutes

Monday

A1: Deadlifts – 3×205, 3×205, 3×210
A2: Reverse crunch – 3×10
B1: Barbell forward lunge – 6×75 (per leg), 6×75, 6×80
B2: TRX fallouts – 3×10
C1: Natural glute-ham raise – 3×8
C2: Inchworms – 3×6
D: Cardio medley – rotational medball tosses (8/side), burpees (8), heidens (8), med ball stomps (8) – 4 rounds with ~90 seconds rest in between

Tuesday

Cathe Friedrich HIIT dvd

Wednesday

A1: weighted chinups with 5lb dumbbell – 5, 4, 4, 4
A2: incline barbell bench press – 8×80, 8×80, 6×85
B1: 1-legged pushups – 5/leg, 6/leg, 6/leg
B2: bent-over dumbbell row – 3x10x35
C1: half-kneeling single-arm dumbell press – 3x8x25
C2: tall kneeling paloff press – 3x8x50
D1: farmer carries with 45lb plate in each hand – 3 trips
D2: chinups – 4, 4, 4

Walked the dog for 35 minutes

Tell me what you think about Workout Wednesday, I’d love to know!

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4 Responses to “New Series: Workout Wednesday (a day late!)”

  1. 1

    Dawn — May 25, 2012 @ 4:42 am Reply

    This is really weird but I was just think about the daily “what I ate” kind of thing, wishing I could do that but never end up taking pics all day. So I would love a series like that on Wednesdays!

  2. 2

    Chelsey — May 25, 2012 @ 9:03 am Reply

    I think workout Wednesday is a great idea! Can’t wait to check in for more.

  3. 3

    Shaunna Ulrick — May 25, 2012 @ 10:44 am Reply

    Love the idea of workout Wednesday cause I work out at home and always need ideas. I do have a weight bench and bar with weights but I also don’t know what half of the stuff you put down means. :P I know I can search on google and I probably will but if you could put a description or picture every once in awhile that would be fabo! :)

  4. 4

    Kate — May 26, 2012 @ 12:43 pm Reply

    I’ve never heard of this product.

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