Tuesday Back & Bi's

Bent over row & standing easy curl
20 @ 2x25's & 20 @ 30 Warmup
15 @ 5x25's & 12 @ 60
16 @ 4x25's & 14 @ 50
17 @ 3x25 +10 & 16 @ 40

Lat Pulldowns & Standing Dumbell Hammer curls
8 @ 120 & 10 @ 35's
10 @ 100 & 12 @ 30's
12 @ 85 & 15 @ 25

Seated row on machine & curls on machine (love hate with that curl machine, today was a hate, did not feel like I could concentrate the muscle.
15 @ 90 & 6 @ 70 + 3 @ 50
15 @ 80 & 10 @ 45
16 @ 70 & 12 @ 35

Monday Chest & Tri's

Switching things up completely again.
Going for 3 exercies of 3 sets of 8-15 reps decending weight super sets!
Flat bench Warm up with the bar
20 @ bar (45 pounds)
Tricep sitting skullz warmup
20 @ 30 (i think)

15 @ 1.1 Plates & 12 @ 50
15 @ 1 Plate & 10 @ 45
17 @ 35's & 10 @ 40

Next Dumbell incline & pushdowns
13 @ 50's & 6 @ 50
10 @ 45's & 9 @ 40
15 @ 35's & 15 @ 30

Seated Pushdowns & Seated Fly - Tri's first
12 @ 90 & 3 @ 110 + 4 @ 90
15 @ 80 & 9 @ 80
20 @ 70 & 12 @ 70

Cheese Sauce - Not incredibly healthy - Be warned!!!

This is my Fiance Mailies favorite dish, and one that I learnt how to make as a kid (when I was not as health concious) - That being said it is made with organic butter and healthy pasta and that sort of thing, but its definetely not healthy down the right side (see my previous post about left side right side health)
Recipie for the sauce. - This makes ALOT
1/2 Cup Butter
1/2 Cup Flower
3 - 4 Cups Milk (depends on how thick you want the sauce to be)
500 Grams Cheddar Cheese (i prefer old, mailie prefers mild)
Pinch of salt
1-2 Bottles of Organic Spagetti Sauce (whichever you like)(depends on how ROSEA you want your sauce)
I usually end up freezing half of the cheese sauce and only mixing in 1 can of spagetti sauce - still makes TONS of sauce - enough for 8 people.

The beginning is the only slightly tricky part.
Melt the butter in a medium saucepan, be sure not to get it very hot.
Then slowly mix in the flower, adding maybe a tablespoon at a time and making sure its blended in well. Keep the heat VERY low as to now cook this mixture - This is called a Rue and makes the base to alot of sauces - get good at making a rue and you can become a master sauce maker.
Next mix in the milk. very slowly and turning the heat up slightly maybe to a 2 or 3 setting on your stove out of 10... so still very low.
Cut the cheese in easy melting slices - stir into the sauce and heat it up (do not turn up the heat! - you cant cook the sauce or it goes chunky) Stir very often, almost constantly until the cheese has melted in. - Again be sure to keep the temperature LOW
Mix in the spagetti sauce and some salt. Mix well.
If the sauce seems chunky it could be that you had the head too high, it could be taht the cheese you used was crap... in any case there is a solution - Throw the whole sauce mixture into a blender and blend on high for 30 seconds.
Thats it.
Cook chicken or sea food and some pasta and voila.
Easy and best in my opinion is sea food. Cook the pasta with the frozen sea food medly and strain together. Once the pasta is 2 minutes out from being done, put the frozen medly in, as soon as it starts to boil again its done - Strain and serve.

Friday - Shoulders

Seated Smithright Soulder press
10 @ 1 Plate (per side)
5 @ 1.1 Plate - I was going down too far and my left shoulder was killing me
8 @ 1.1 Plates
6 @ 1.15
Standing Lateral Raises
12 @ 25
8 @ 30
6 @ 35
Shrugs - Smithright
2 x 3 @ 3 Plates (Could not grip it!)
3 @ 12 with 70pound dumbells - rotating
Standing front raises
10 @ 30
8 @ 35
6 @ 40

Thursday - Legs

Really wanted to do leg press but my glute is still killing me on the right side.
I Did Try
20 @ 6 Plates (3 Per side)
10 @ 12 Plates
It started to hurt and I did not want to tear it again.
So I did hack squat again.
12 @ 8 Plates (4 Per side)
8 @ 10 Plates
7 @ 12 Plates - Maxed the machine out!
Extensions
20 @ 150
12 @ 190
10 @ 210
7 @ 230
Seated Curls
20 @ 110
11 @ 150
8 @ 170
6 @ 190

Bison Meatloaf

I cooked more bison meatloaf on Sunday and it is bloody amazing!
Recipie is simple
3 Pounds Lean Ground Bison
2 Free Range Eggs
1/2 Cup Bread Crubs (organic)
3 Tbsp Bbq Sauce - I did not measure so this is a guess
5 Tbsp Ketchup - Also did not measure
2 Tbsp Louisianna Hot Sauce - Not measured
Salt & Pepper - Fresh Ground

Mix up - Put in bread pan (Pyrex)
Squirt ketchup on top and lots of salt.
Bake @ 350 for 2 hours

Honestly the whole thing took me less than 10 minutes to prepare, probably more like 5.

I like it with wild/brown rice combo.
Mailie likes it with Mashed potatoes...

Tues - Back & Bi's

Warmed up with 10 min eliptical. Hr over 150
Close grip lat pull down
20 @ 85
12 @ 140
6 @ 170
4 @ 180
Seated Cable Row - Close Grip
12 @ 120
8 @ 140
7 @ 150
Easy Curl
20 @ 40
Standing Curl
12 @ 30
7 @ 35
4 @ 40
Easy Curl
10 @ 70
6 @ 80
2 @ 90
I wanted to do more but told myself this is to confuse my body! and stopped.

Monday Chest & Tri's

Ok so I think I went a bit easy... Didnt want to but also did not have as much energy as I wanted.
Slight decline press on Smith machine.
20 @ 1 Plate
8 @ 1 + 35
5 @ 2 Plates
3.5 @ 2 Plates + nickles
Hammer Press
6 @ 2 Plates
5 @ 2 Plates + Nickle
4 @ 2 Plates + 15
Tricepts
Overhead seated dumbel skull crushers
20 @ 45
8 @ 60
8 @ 65
6 @ 70
Underhand single hand pull downs
20 @ 10
6 @ 20
5 @ 20
4 @ 20
12 2 handed Pulldowns @ 40

Food

I have Bison Lasagna again today I am excited to eat it!
I would consider it quite healthy.
I have a simple way of describing healthy food.
I call it - Right side Left side
The left side is - Natural - Organic - No MSG
the right side is - Low Calorie - Low Saturated Fat - High Protein
So to give you a few examples.
This Bison Lasagna is very healthy on the left side, its all natural, not exactly organic but at least its not hormone injected beef! and definetely has no MSG or artificial crap in it.
On the right side its not too bad but not as good as some meals.

A twinkie for instance is just horrible on both sides.

A low calorie protein shake would be healthy on the right side, but really bad on the left side (artificial sweetners)

Free Range Roasted chicken breast with organic baby greens + advocado salad = healthy on both sides.

So in summary. In my opinion its OK to go down the right side sometimes, i.e. the Lasagna and home made tasty meals... But the left side needs to stay off limits.. Aspartame is not good in ANY quantity, nor is MSG... Organic you can try to do as much of as you can but I know it is very hard... There is not that much difference between most things organic.
The two I absolutely stick to is Organic Butter & Free Range Eggs
Eggs simply because they taste so much better - they are nice an orange yolks, they remind me of eggs from back east.
Butter is a concentrated form of toxins! If you are going to buy anything organic it should be butter.

Spice

My core was actually a little sore this weekend from Spice whole body vibration. I managed to hold my core tight the whole 10 minutes and I feel like I really did work my core!
I am actually considering not going to the gym today... but I will probably go anyways.
My rotator on my right side is very tender, I think from the shoulder excersize on friday.
WORK THROUGH THE PAIN!!!

Friday - Shoulders

I think I took it a little easy today also.
Started with just warming up my rotator cuffs then used the hammer strength shoulder press.
20 @ 1 Plate (per side)
9 @ 1 Plate + 35
6 @ 2 Plates
4 @ 2 Plates + 5
Lateral Raises on machine
12 @ 70
6 @ 90
5 @ 100
Shrugs on Smithright
12 @ 2 Plates (per side) - in the back
8 @ 2 Plates + 25 - in the back
4 @ 2 Plates + 35 - In the front - it was my grip giving out here not my shoulders
7 @ 2 Plates + 35 - In front with alternating grip
7 @ "" Reverse Grip

Meal

I forgot to write what I ate yesterday for lunch. I had Bison Lasagna for lunch 1 and vegitable soup with chicken for lunch 2 both made by Mailie :)

Thursday - Legs

Today I would say I took it relatively easy.
Just did legs.
Warmed up on the elipticle pushing with my legs only on lvl 6 nice and fast for 5 minutes then cooling down a bit.
Warmed up on Hack squats
20 @ 1.5 Plates (per side)
9 @ 3 Plates
8 @ 4 Plates
6 @ 5 Plates
Seated Curls
12 @ 130
10 @ 150
8 @ 170
6 @ 190
Extentions
15 @ 150
12 @ 180 - I thought this would be enough
8 @ 210
6 @ 250
That was it..Did not do a second body part...

Natural Post Workout Shake

Natural Post Workout Shake
I did alot of research to find something natural to work as a post workout shake...
Mixed review have led me to create my own!
I take IsoWhey Pure whey protein (takes really bad!) - 1 Scoop = 30g Protein
250ml of Powerade - Arctic Berry with no artificial colour or flavour (makes the protein taste ok). = 25g Carbs
5 Mg of Glutamine
1 Banana
Easy to mix at the gym in a mixer cup, no blender required.
To bust through a plateau... when I get to one, I will use 5Mg of Creatine Monohydrate.
I want to switch out the Banana for 30g or so of Maltodextrin because bringing a Banana to the gym every day is hard to remember!

Tuesday - Chest / Tricepts

Started with Hammer Press - Warmed up.
20 @ 1 Plate (per side)
8 @ 2 Plates
6 @ 2.1 Plates (Added a Dime to each side)
5 @ 2.15 (put a nickel on each side)
Then stood there confused trying to think if 70's were enough for flat bench - Jay comments, common Ashby figure it out... I explain I used to be able to do more than 9 with 70's and I dont want to be able to do that many... Anyways tried the 70's Did 11 so went to a different exercise ... My gym only has upto 70 pound dumbells.
Seated Fly -
8 @ 150
5@ 170
3.5 @ 190 - Cliff spotted me
Tri's
Pushdowns - Warmup at 50
8 @ 85
6 @ 91
3 @ 100
Done

Monday - Back / Bicepts

This week I have confused my body again.
I am doing 2 muscle groups per workout, 2 excersizes per muscle, 4-8 reps heavy weight with 1 warm up set per muscle.
Monday I did back/bicepts - This is what I THINK I did, I dont write it down. Maybe i should start.
I did a few chinups/pullups for fun... to see how many I could do (I did 2 and a half..... I used to be able to do 10)
Then I did warmup lat pulldowns, 20 @ 85 pounds.
8 @ 120
6 @ 140
4.5 @ 160
Then I did seated hammer row.
20 @ 1 Plate (per side) - had not done them in a While and not sure how much I could lift
12 @ 1.5 Plates (again I was not sure how much I could lift)
12 @ 2 Plates
8 @ 2.5 Plates
6 @ 3 Plates
Then I did bicepts.
Put a Dime on the Olympic bar (45 pound straight bar)
Pulled up 12
8 @ 15 (Dime & Nickle per side)
6 @ 20 (2 Dimes per side)
4 @ 25 - My forearms were killing me more than my bicepts!
Then Concentration Curls
I was confused and Thought I could lift more now... Pulled the 40's and did like 2 per side.
Went to 35's and did like 4 per side.
Then 30's and did 3 sets of 5-6 per side.
Stood up did hammer curls 4 times per side and dropped them ate my shake.

Recap since starting to workout again.

Its been 10 Months. A burnt down Appartment, A change of Career, an Engagement and a Pregnancy, and I am finally back to the gym.
This week I totally changed my workout routine again.
To recap - As this is the start of my Blog.
Last two weeks I did 5-7 exercises, 1 muscle group, 15-20 reps, 3 sets, 9 out of 10 weekdays (wednesday is typically my lazy day)
Two weeks before that I did Full body 4 times a week, 3 sets of 10 reps.
Before that I did 2 weeks of really easy, whatever I felt like, 2 or 3 times per week just to get a bit back in the groove.

Lunch on Wednesday

Today for lunch I had 1/2 a New York steak and some wild/brown rice combo.
I am not going to the gym today because I have a meeting this evening.