Monday, May 28, 2012

Two Workouts and a Recipe

Sticking to my promise of adding to the workouts tab, I wanted to share my workouts from yesterday and today. I keep my rests at 1 minute and always lift as heavy as I can, with good form of course.

Leg Day
Squats 3 x 15 deep, 105 lbs 
Walking lunges 3 x 20 60lbs (10 steps down, 10 steps back)
Lying leg curl 3 x 12 40lbs SS ball roll in 3 x 12
Butt machine  3 x 12 75lbs SS plie squat 3 x 12 45lbs
Seated calves SS standing calves 3 x 15 90lbs and 80lbs
STRETCH for 10-15 minutes. Trust me, you'll be glad you did. The glutes and hamstrings are screaming today! 

Remember: These weights are just what I use, make sure you are using weights appropriate for you.   

Back Day

Pull ups- first set unassisted as many as you can do, then 2 more sets assisted to failure
Hammer Strength high row 3 x 10, 2 45lb plates
Bent over row 4 x 10, two sets overhand two sets underhand, 65lbs
Seated row 3 x 12 75lbs SS lat pull down 3 x 10 60lbs 
Back extensions 3 x 15 SS straight bar cable pulldowns 3 x 12 40lbs 

Then I did 25 minutes of steady state cardio, walking on the treadmill with a 12 incline. I only planned on doing 15-20 minutes but I was watching Kelly Olexa Vlogs and I got a little carried away :)


I posted this picture on Instagram yesterday and got attacked for the recipe so, here it is... super easy! 

Ingredients:
1 package ground chicken
4-5 mini peppers
1/2 jalapeno
1/4 onion, chopped
Garlic powder, onion powder, chili powder 
1 cup spinach
1/4 avocado
Greek yogurt 

Directions:
1. Add onions and pepper to frying pan and look on low for about 5 minutes or until onions start to caramelize. 
2. Add chicken and spices to taste and cook until chicken is cooked through. 
3. Place about 1/2 cup of chicken/peppers on a bed of spinach and top with avocado, greek yogurt and hot sauce. 

21 comments:

  1. Looking forward to this. Thanks.

    ReplyDelete
  2. What is the butt machine?

    ReplyDelete
    Replies
    1. http://videos.bodybuilding.com/watch/94242/exercise-guides-glute-machine-female-clip

      Delete
  3. Inspirational! My weights are steadily increasing; I'll catch up to ya soon enough ;) That is a very delicious looking bowl of food.

    ReplyDelete
  4. yumm looks AMAZINGG!!

    and your back and shoulders are looking AWESOME!!!!

    question-- for your squats is that the weight including the bar?

    love you!<3

    ReplyDelete
    Replies
    1. Yes I did 45lb bar + 30lbs on each side.

      Delete
  5. I have a couple questions. First, do you drink alcohol? I don't think I couple give it up 100% but I want to find a way to drink less/smarter this summer, and I'm not sure the best way to go about it. Second, I am a vegan....and only because my parents didn't feed me meat as a child and I'm allergic to milk....and I also try to avoid gluten. I noticed that you are lactose and gluten sensitive but still include it in your diet. What would you rec for protein substitutes (since I can't have whey), and do you buy gluten free oats, breads, etc? Thanks!

    ReplyDelete
    Replies
    1. I save alcohol for special occasions, holidays, and vacations. I might have a glass of red wine now and then but other than that I try to keep alcohol to a minimum. As far as the intolerances, I use lactaid brand cottage cheese, and the greek yogurt doesn't bother me. Since Greek yogurt is strained, most of the lactose is removed plus it has probiotics to aid in digestion. I use dymatize iso 100 or only protein for protein powders and both are gluten and lactose free.

      Delete
  6. Looks like another good recipe, did you ever figure out the peanut butter bar macros?

    ReplyDelete
    Replies
    1. Yes, nutrition info has been added.

      Delete
  7. Yum can't wait to try the recipe. Hopefully a store will put some lean ground turkey on sale and soon!!! It's so expensive here. I ended up not making the peanut butter bars but instead made the chocolate peanut butter protein bars cause I had a hankering for brownies and LOVE THEM!! Hard not to eat the entire batch. I enjoyed mine with some Arctic Zero ice cream. Have you tried it yet? Its super good and definitely satisfies any ice cream cravings.

    YAY for leg day. I did my legs today and my routine is almost identical to yours. Except for the butt blaster machine (my gym doesn't have one) I do kneeling cable kickbacks. These HURT good! Ever tried them?

    I have a question that is not related to fitness or nutrition I want to ask but I think I will message you on facebook instead.

    Thank you yet again for all your inspiration and AWESOME posts. You rock!!! Enjoy the rest of your holiday!!!

    ReplyDelete
  8. That looks super yummy! Check out my blog I nominated you for the Liebster Award!

    ReplyDelete
    Replies
    1. Marci, that is so sweet of you! I read your blog all the time!!

      Delete
  9. Holy weights on those squats and lunges! I think I need to kick it up a notch this week :) Recipe looks delicious and super easy - win/win! Thanks for sharing!

    ReplyDelete
  10. You look amazing. :) Thanks for sharing how much you lift.

    ReplyDelete
  11. Hey little B! Love your blog! I look forward to reading your new posts each day. Thanks for being such an inspiration!

    PS: How do we follow you on instagram? I just got it and would love to add you!

    ReplyDelete
  12. How long did it take you to actually notice changes in your body? I am about 5'' 1' and around 110 lbs. I've never really paid any attention to how I eat and I never worked out, only danced. But lately, I've noticed my body has lost a lot of its tone! And anytime I try different workout plans I always stop because I don't see results fast enough and I get extremely discouraged!

    ReplyDelete
    Replies
    1. It took at least 6 months for me to start seeing real changes and muscle development. Hang in there, it will come if you are patient and consistent!

      Delete
  13. Did this leg workout today! It literally kicked my BUTT :D

    ReplyDelete

Recent Posts