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 :)