Workout 11.9.18

Stretch. Use light weights during stretching to prepare muscles for workout. 4 x 12 Lateral shoulder raises. Use heavy weight to failure^, finish with smaller weight. 4 x 15 Plate shrugs 4 x 10 Rear delt machine 3 Round Superset for grip strength: Close grip hang to failure. Close grip pull ups to failure. Wide … Continue reading Workout 11.9.18

Workout 11.7.18

5 minutes Stair Master, 400 steps 30 squats, no breaks. Stretch 3 x 10 cable bicep curls 3x10 alternating cable lat pulls, kneeling 4 x 10 alternating leg extension SUPERSET with 50 standing calf raises (200 total) 3 x 20 Dumbbell deadlifts 3 x 20 Plate bent over row 3 x 12 Leg Curl 5 … Continue reading Workout 11.7.18

Workout 10.30.18

20 minutes on Stairmaster, about 800 steps Stretch Body weight squats 3x10 Single Leg Extension 3x10, one second hold at top, no rest between sets Back extension machine 3x12 Alternating bicep curl 3x12 Rear Delt machine 3x12 Chest Press machine 3 x 12 100 abs  

Week 1 Day 1

Breakfast: Mashed sweet potato with almond butter, whole almonds, and cinnamon mixed in Lunch: Banana, macadamia nuts. Dinner: Pizza Spaghetti Pie. Spaghetti squash and pasta sauce, plus your favorite veggies. One of my favorite meals, ever! Whole30 says you can pretty much eat as much as you feel like you need at meals, but try … Continue reading Week 1 Day 1

Week 1 Day 2

Breakfast: 4 egg whites, diced russet potatoes Lunch: Nachos Dinner: Chicken breast, broccoli, potato slices I like to mix my eggs whites with some (compliant) almond milk and spinach, cook, then top with salsa, hemp hearts, and Franks hot sauce. Nachos. Are. Awesome. They are so easy to make and so satisfying! I sliced potatoes … Continue reading Week 1 Day 2

Week 1 Day 3

Breakfast: breakfast casserole Lunch: Pizza Spaghetti Pie Dinner: Butternut noodles + beef I used this recipe for the breakfast casserole, but used ground beef, and cubed the sweet potato instead of sliced. The yolk of the egg usually gives me stomach aches (and I did have one later this day) so I avoid them when I can, but … Continue reading Week 1 Day 3