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.
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.
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!
1 package ground chicken
4-5 mini peppers
1/4 onion, chopped
Garlic powder, onion powder, chili powder
1 cup spinach
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.