squat training

Zach and I follow elitefts.com. We love to check out all the training logs (both of our nutrition coaches are on there), read the articles (Zach has several on there), and buy clothes and workout gear. Every holiday they have computer/phone art. I was checking it out the other day and saw this....

I love it!!! I, also, thought it fit perfectly with today's training.... SQUATS!!! I posted early that I was hoping to get 155lbs. Well, all day I was thinking about 155lbs! I text Zach to see what all I need to day and he text back and said, "...work up to 135lb..." Excuse me?!?!? 135 my hinney! I'm going for it!!! 

So, this is what I did...

12-20-11

Squats:

45x5

95x3

115x3

135x3

155x1

Yep, that's right!!!

135x4

Squats 95lb/ Seated Calf Raises 45lb

5x10

That's all folks! That 155lb just about killed me... not really.. but that was tough! I wanted 3 but I'll take 1 and try for 3 maybe next week. 

One more day of training this week and it's time for CHRISTMAS!!! So, excited!

power training ropes

A while back all the co-workers and I made a "wishlist" for new equipment and other training things we would like to have available. One thing on our list were Power Training Ropes. I have never used them before but have seen them on The Biggest Loser and other fitness shows. Well, along with all of our new equipment we got last week we also received the ropes! I noticed them first thing this morning and was very anxious to use them. I let several of my clients test them out before I did ;). I was planning on lifting at home this afternoon but had a free hour so I went ahead and trained at work so I could "play" with the ropes.

Training today went great! I did the same format that I did with my deadlifts yesterday.

 Today was bench day. 

Bench: 

45x5

55x3

65x3

85x3

95x3

In between each set I did Pulldowns

60x5x10

More Bench:

75x5x10

Superset with rows

60x5x10

And, now on the the ROPES!

This is my first attempt. Went for 30 seconds. You can definitely tell were I start struggling!

I rested for 45 seconds and then did another set for 30 seconds.

3rd attempt. 3x20 seconds.

4th attempt. 10 seconds on/10seconds off x 4
( the video has not uploaded yet. But the only thing you are missing is me breathing heavy, thinking I am about to die!)

These suckers are awesome. I would love some for the house but they sure don't come cheap. If you are interested in playing around with them, give me a call and we can set up a training session.

Squats are today... I am aiming for 155lb! I will let you know how it goes!
Happy Hump Day!!!

Christmas with the Co-workers

Saturday night my boss threw a Christmas Party. I was pretty excited about going. My co-workers and I love to have a good time. We like to joke around, laugh and just be silly. We were instructed to bring our favorite appetizer or dessert and my boss and his wife would take care of everything else. Zach had the idea to make this chocolate cheese ball. Someone brought it to his work earlier in the week and went on and on about how great it was. All it is cream cheese, nutella, and chopped pecans. Roll it into a ball and cover the ball with semi-sweet morsels. Serve it with graham cracker sticks. It was very tasty!

There was so much food!! I did have a little sampling of the chocolate cheese ball but mostly stuck with pork loin, chicken drummetes, broccoli and carrots. Oh and I did have a big, delicious chocolate cover strawberry and 1 oreo truffle. I enjoyed everything without going overboard!

Oh, the house was B-E-A-UTIFUL! Absolutely gorgeous. There were 3 wonderfully decorated christmas trees and decorations everywhere.

Here are a few pictures from the night!

Me and Zach

 Me and Brandi!

 Me, Brandi and Kim

 The Crew!

Cindy, Monica, Cam, Kim and Brandi

 My boss has 2 labs. Absolutely beautiful. Anyone who knows me knows that I LOVE four legged, furry kids! This dog has the biggest head/paws ever, but was so gentle and loving. This is Max. I didn't get a picture of the other dog. 

All in all, it was a very relaxing night filled with Christmas music, great company and delicious food!

Deads, Deads and MORE DEADS!

Today was deadlift day! Zach switched up his routine a little so I thought I would give it a try. With this new routine you work your way to 80% of your one rep max, do AMRAP(as many reps as possible) then bump the weight back down and do 5x10. So, today I did a total of 12 sets of deadlifts (warm-up and all).

I worked my way up to 165lbs. I was determined to get 10 reps but was struggling a little and only got 8... BOO!!! I hit my stop watch, rested for a few minutes, belted back up and got ready.... 10!!!! The second time I tried the 165lb, I did it a little more explosive than resting after each rep. It felt great and I was ready for the rest of my workout!

Here is what I did:

Deadlift:

45x5

95x3

115x3

135x3

155x3

165x8

165x10!!! =)

95x5x10

Hanging Knee Ups/Back Extensions/Seated Calf Raises

5x10

KB Swings  

35lb

10 on the minute- 5 minutes total.

Was going for 10 mins but Zach got done earlier than I thought he would so I only had time for 5 minutes.

Disclaimer- Sorry for the end of the video. I was walking to the seated calf raise and someone was on it. My filmer was walking behind me and got a close up of my caboose.

 Finished off with stretching and then came home and ate a delicious plate of organic spring mix, multi-colored bell peppers, mushrooms, egg whites and cinnamon oats! Delicious!!!

mocking

Yesterday after church, Zach and I went to K-Roger to pick up a few item to grill. We
got steaks, pineapple, and butternut squash. We had everything else we needed for our meals.

We threw the steaks, mushrooms and pineapple on the grill. While that was on the grill I was inside smashing the butternut squash. We smash it and make it taste just like smashed sweet potatoes.

Who knew that you could enjoy some some "mock smashed sweet potatoes" without all the carbs???

Here is a pick of my food from yesterday!

That is 4 oz of flat iron steak, 1 cup of smashed butternut squash, handful of organic spring mix, mushrooms, and 1 tablespoon of Newman's Own Olive Oil and Vinegar dressing! Pretty delicious!

Macros:
Calories: 373
Protein: 27
Fat: 20
Net. Carbs: 17

There are so many more veggies that are good mockers!

Rutabaga for example... yummy fries! Just peel it, cut it into fries, throw in the oven with whatever seasoning you like and BAM... You've got fries!!

Cauliflower- this makes the best smashed potatoes. We throw ours in the microwave and let it steam until soft. Put it into a food processor and season anyway and you end up with very delicious "cauliflower potatoes"! We have also made a low carb pizza using cauliflower as the crust. Believe it our not but it was one of the best pizzas I have had in a very long time!

Spaghetti Squash- cut in half and put into the microwave (or oven) and cook until tender. Scrap all the center out. You should get little noodles. Put on a plate with lean ground beef, low fat/carb spaghetti salsa and you have got some very LOW CARB spaghetti!

Kale- this is great for making chips! Cut of stems and sprinkle with a little salt and pepper. Put into a 350 degree oven for about 20 mins or until crispy.

So, so, so many options!