The good news is, no more sinus infection! I was able to “ease” back into my workouts, focusing on my lifting and going for walks with the dog on some of the other days. The bad news is… well, I guess there isn’t really any, all things considered.
I didn’t manage to get a whole day’s worth of eats, but I did capture a few good ideas for your hungry self:
1. I was craving mint chocolate ice cream, so instead I blended up this up instead: almond milk, spinach, avocado, fresh mint leaves, protein powder, cocoa, and stevia
2. I bought a bunch of beets and couldn’t bear to throw away the big, beautiful greens. So I chopped them up (stems and all) and made a scramble.
3. Loving this salad. Kale massaged with my strawberry vinaigrette, raw beet “noodles”, avocado, grated carrots, tuna and pumpkin seeds.
4. Ice Tea Mila Fresca. I love keeping a pitcher of fruity iced tea in the fridge (this was Celestial Seasonings Mango Acai Zinger) – and I discovered it’s a great way to get my Mila in!
And totally unrelated to workouts or eats but still very related to this post, I have to tell you about the Bump app. (Nope, this is not sponsored in any way – just telling you about an app I like!)
I first heard of the Bump app when I jetted off to a food blogger conference – leaving my new, beautiful business cards at home. Woops! But Bump came to my rescue. With this app, you can simply “bump” your phone with a new friend’s and all your contact information will be exchanged. I mean, really, who needs business cards anyway?
Well now, Bump has a new feature. When you visit https://bu.mp/, you can easily transfer multiple photos at a time from your smart phone to your computer by bumping your phone on your space bar. Yes, really, it works! I didn’t believe it till I tried it. No more emailing myself from my phone (does anyone else do that? Was there some other easier way I was missing?) Well, I officially declare Bump the new easiest way and I think you should all try it.
Now, on to those workouts…
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.
Walked the dog ~ 35 minutes. Feeling good with the antibiotics, but not quite ready to get back in the gym.
A1: Barbell box squats – 1×120, 2x5x125, 3x6x125
A2: Chinups – 5×5
B1: Sideways prowler pulls – 3 sets per side for 20 yards (first set with 50lb load, subsequent 2 sets with 60lb load)
B2: Half-kneeling cable lift – 1x10x20, 2x10x25 (per side)
C1: 1-legged hip thruster off bench with chain draped over hips – 3×10 (per side)
C2: kettlebell Turkish getups – 3x3x18lb (per side)
D: cardio medley – Heidens (10/side), reverse lunge (10/side), BW squats (10) – 3 rounds, 1 min rest between rounds
Walked the dog ~35 minutes
A1: Chest-supported row – 1x6x45, 1x6x50, 2x6x55
A2: Close-grip incline barbell bench press – 4x80x5
B1: Renegade Row – 3x30x8 (per side)
B2: Pushups with band – 3×10
C1: Standing low-to-high cable lift – 2x8x50, 1x8x55 (per side)
C2: Cable row-external rotation-press – 3x6x5 (per side) (Yes, that’s only 5lbs. This is one of the most humbling exercises ever, if you’re keeping form.)
D: Cardio drill- 30 second jump rope, 15 dumbbell swings per side with 25lbs, 10 burpees – rest 90 seconds. Repeat for 4 rounds.
A1: Romanian DL – 135×6, 145×6 145×6, 155×6
A2: Pushups with elbow taps – 3×8
B1: Barbell suping bridge w/3second hold per rep – 135×10, 145×10, 145×10
B2: Prone arm bridge march – 3×10 per side
C1: Barbell reverse lunge – 85×8, 95×8, 95×8 (per side) Tip: I have very stiff hip flexors. If you do too, try doing a set of leg swings (forward/backward, 8/leg) before each set of lunges.
C2: Reverse crunch – 3×10
D1: 3-Point extension rotation – 3×8 (per side)
D2: extra foam rolling and calf stretching
Walked the dog ~1.9 miles
A1: Alternating DB military press, neutral grip – 2x25x5, 2x25x6 (per side)
A2: Seated cable row, overhand grip – 3x8x100
B1: Close-grip dumbbell bench press – 3x35x10
B2: Head-supported alternating DB row – 3x8x35 (per side)
C1: Squat landmines – 3 sets of 6 (per side)
C2: Single-arm DB farmer carries – 3 sets with 45lb DB
D: Bike sprint intervals – 15second sprint / 45 second recovery for 10 rounds