Just in case you missed it yesterday, I’m skipping out on a daily menu this week in exchange for a few things that will give you a lot more inspiration for what to eat. Think cookies and pancakes and frosting – oh my! All gluten-free, vegan, and refined sugar-free too. Yup, that’s right, my friend is having a super SALE on her fabulous e-books and I’m giving you all the details. Plus, there’s even a chance you’ll get a batch of my homemade, gluten-free and vegan protein bars in fab flavors like Mexican Mocha, Coconut Lime or Almond Joy. Yes, I’m bribing you with food and no I’m not ashamed!
And how about the workouts? As I mentioned last week, I have some things going on which forced me to modify my workouts and take it a little easier this week. So the heavier stuff was a little less heavy, a few compromising exercises were swapped out for more favorable ones, and HIIT cardio went out the door completely. On the plus side, I enjoyed some nice long walks with the pooch!
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.
A1: Chest-supported row – 1x6x45, 1x6x50, 2x6x55
A2: Close-grip incline barbell bench press – 3x5x80, 1x3x85
B1: 2-Point DB row – 1x8x25, 2×8,30 (per side)
B2: Pushups with band – 3×10
C1: Standing low-to-high cable lift – 1x6x45, 2x8x45 (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.)
30 minute jog on treadmill
20 minutes on arc trainer
A1: Romanian DL – 4x6x135
A2: Pushups with elbow taps –3×8
B1: Cable pull-throughs – 1x10x90, 2x10x100
B2: Prone arm bridge march – 3×10 per side
C1: Barbell reverse lunge – 1x8x85, 2x8x95 (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: Tall-kneeling Palloff press – 10×35, 2x10x40 (per side)
D1: 3-Point extension rotation – 2×8 (per side)
20 minutes on arc trainer
Walked the dog ~ 25 mintues
A1: Alternating DB military press, neutral grip – 1x6x25, 2x50x5, 1x4x5- (per side)
A2: Seated cable row, overhand grip – 4x8x100
B1: Close-grip dumbbell bench press – 3x12x35
B2: Head-supported alternating DB row – 1x8x35, 2x10x35
C1: Squat landmines – Palloff press – 2x10x40, 1x10x45 (per side)
C2: Single-arm DB farmer carries – 3 sets with 50lb DB
D: 20 minute on arc trainer
Walked the dog ~35 minutes
A1: trap bar deadlifts – 4x5x185
A2: Tall kneeling cable lat pulldown – 3x10x70
B1: Reverse prowler pull – 3 trips x 20 yards, 55lbs loaded on each side
B2: Half-kneeling cable lift – 3x10x25 (per side)
C1: 1-legged hip thruster off bench, with heel on another bench – 3×10 (per side)
C2: C2: kettlebell Turkish getups – 3x3x18 (per side)