I LOVE Food.

I hope you are totally excited for this post.

Why, you ask?
First and foremost, I forgot to post my weekend workouts yesterday – so you get all 3 today!  And secondly, I took last night off from the gym, and spent the evening baking, so you get some recipes too!
See how good I am to you?

Let’s start with workouts, shall we?

Friday: Back/Chest

Just under an hour in length

Superset; Bench Press & Cable Pulldowns (Close Grip)
BP (6 sets): 65lb for 20 reps, 95 for 5, 100 for 5, 115 for 3, 95 for 5, 65 for 15
Pulldowns (5 sets): 70lb for 15 reps, 90 for 8, 80 for 12, 80 for 10, 70 for 12
Superset; Low Rows & Weighted Dips
Rows (5 sets): 80lb for 10 reps, 70lb for 15, 80lb for 12, 80lb for 10, 70lb for 15
Dips (4 sets): Added 25lb (this is strapped to my waist, fun) for 6 reps, +15lb for 10, +10lb for 9, Bodyweight (no added weight) for 12
Superset; Incline DB Chest Press & Wide Grip Pulldowns
Incline (4 sets): 30lb dumbbells for 8 reps, 25lb DBs for 10, 20lb DBs for 12, 20lb DBs for 12
Pulldowns (4 sets): 70lb for 12, 60lb for 12, 50lb for 15, 50lb for 12 (last set was behind the head)
Machine Fly Burnouts(no rest): 20lb for 20, 50lb for 15, 40lb for 15
Renegade Rows to Failure:
1 set with Push-Ups, 12lb DBs 10 reps
1 set without Push-Ups, 12lb DBs 10 reps

*Shoot for 135lb Bench next time for 3 reps – would be awesome to get that to 185 for 6 by the end of July! Dips should be a lot better – last offseason +25lb for 10-12 was standard.  NEED TO GET MOTIVATED AGAIN!

Saturday: Attempted Legs, became Arm Day

Just under an hour in length

Superset; Squats & Bicep Curls
Squats (5 sets): 115lb for 12 sets, 165lb for 8, 165lb for 8, 145lb for 10, 135lb for 10
Curls (5 sets): 15lb DBs for 15 sets, 20lb DBs for 15, 20lb DBs for 12, 20lb DBs for 20 immediately followed by 15lb DBs for 15
Superset; Weighted Tricep Bench Dips & DB Hammer Curls
Bench Dips (4 sets): These are done between 2 benches, with a plate weight on my lap.  +35lb for 5, +25lb for 10, +25lb for 10, Bodyweight for 12
Hammer Curls (4 sets): 15lb DBs for 15, 20lb for 12, 20lb for 12, 15lb for 30

Burnout Superset (NO REST); Tricep Rope Extension & Cable Curls *These are done on the cable machine that I talked about before – the one that’s numbered and I have no idea what the numbers mean…
Tricep (3 sets): 3 for 15 reps, 4 for 12, 3 for 15
Curls (3 sets): 3 for 15 reps, 4 for 12, 3 for 15

*WTF? I don’t even want to comment on this workout.  First of all – bailing on legs after a set of squats? Boo. Secondly; those bench dips? What happened there? Last season, it was +45lb for 15, for like a million sets. Sometimes I’d get crazy and through an extra 10 on.  Get your head in the game.

Sunday: Cardio/Abs/Misc.

I think this was under an hour, don’t quote me though..

Treadmill: Interval Running (various inclines and speeds): 2.06 miles in 25 minutes.
*To all my runner friends: I told you I can’t run!
Abs were random… Hanging leg lifts, lying leg lifts, crunches, planks, side crunches, etc… And they were done randomly, in between other sets.  That’s how I always do abs though.  I train them 3-4 days a week, usually every other day, whenever they seem fitting.
Superset; Hip Adductor & Abductor
Adductor (3 sets): 90lb for 15 reps (all 3 sets).
Abductor (2 sets): 70lb for 15 (both sets).
Superset; Calf Raises & Low Back Extensions
Calves (4 sets): 150lb – toes out – 12 reps, 150lb – neutral – 15, 150lb – in – 15, 150lb – neutral – 15
Extensions (3 sets): 90lb for 15, 110lb for 12, 90lb for 15

*I don’t even know what to say about this one.  I’ve been in an off mood for almost 2 weeks now – I just can’t motivate myself, and this day speaks on that.  At the risk of being repetitive: GET MOTIVATED.

Let me digress for a moment, I feel like I haven’t been telling you everything…

As a competitor (and just as a female in general) I have a lot of unnecessary stress.  Lately I think that’s been hitting me harder than usual, especially after having a less than desirable competition season earlier this year.  I’m stuck with a very difficult decision about next season for a couple of reasons:

• The show I am planning on for September is a PRO LEVEL SHOW.  This basically means that to get there, you have to pre-qualify by winning regional and national shows.  With the introduction of a new division, however, comes the once in a lifetime chance at competing in a Pro show without pre-qualifying.  This is because, as a brand new division, no one is pre-qualified, so it becomes open.
• That being said, I’d be silly NOT to do this show – I may never be this close to a Pro Card again!  
• At the same time though, my body is tired.  I’ve only had a little over 2 months to enjoy my off-season before jumping back in to show prep, and my body is not very happy about that…
• My body wants a longer break, I want to enjoy my summer, and Rob wants to be able to take me out for dinner and ice cream (which can’t happen during prep).

And that’s where I’m at – battling between a once in a lifetime opportunity and my sanity, health, and happiness.

Anyway…

I took last night off from the gym because, like I said, I just haven’t been feeling it.  Instead of lifting, I played in the kitchen!  I finally made those Chocolate PB Cookies, with some variation, and I made some awesome No-Bake Protein Cookie Creations (for lack of a better name).  But that’s not all – I made beautiful stuffed Portabella Mushrooms for dinner (and they’re vegetarian).
Enjoy!

First are the Chocolate PB Cookies (you can find the original recipe here):

• I added an extra 2 T of dark chocolate powder, and some dark chocolate stevia – I was in a chocolate kinda mood!
• And they took way longer than 10 minutes – more like 20..

I made a total of 11 cookies (odd number, I know…).
Stats are as follows:
60 Calories
2.5g Fat, 6g Carbs, 3.75g Fiber, 6.25g Protein, 70 Sodium

 6 were actually made like cookies, see:

(Remind me to take pictures BEFORE I eat one!)

And 4 were made as mini muffins (I made a batch of my favorite PB Mini Muffins too):

And one was eaten raw – I am a sucker for cookie dough!

Next were these beauties:

No-Bake Protein Cookie Creations

4 scoops protein powder
2/3 cup flax meal
4 tablespoons PB2 + 2 tablespoons water (or 4 T Natural Peanut Butter)
¼ cup water
Stevia, cinnamon, vanilla extract, chocolate powder, etc… to flavor (I used a couple drops of French Vanilla Stevia)

I put mine into the bottom of giant muffin tins, I recommend using muffin papers, or wax paper, or something that will allow individual portions and will not stick – these buggers are STICKY!
Put them in the fridge overnight, or the freezer for an hour or so (if you’re desperate for one ASAP).

Using my variations, and dividing into 6, the stats are as follows:
122 Calories
4.5g Fat, 5.25g Carbs, 4.25g Fiber, 18g Protein, 72 Sodium

And finally, the stuffed mushrooms:

I filled each cap with 1/3 c SmartGround Veggie Crumbles, some diced tomatoes, a few spinach leaves, and 1 teaspoon Vegetarian substitute Parmesan Cheese.
I sprinkled some garlic powder, onion powder, basil, oregano, and parsley on a piece of foil, and then I set the mushrooms on top of the spices, drizzled on some balsamic vinegar and sprinkled the top with the same spices.  I baked them at 350 for 20 minutes.

YUM!

Shoulders, goals, and ICE CREAM!

Last night’s Shoulder Workout went well; I weighed in and took some measurements – I know, it’s a bit early (I was waiting until Saturday) but I couldn’t contain myself! I’ll do it again Saturday, with photos, since Saturday starts 12 weeks and GAME TIME.

My measurements (and goals to reach by 6/30):

Weight: 118; Goal 120.
Body fat: 13.5%; Goal 11%.
Bicep (R): 11.5; Goal 12.
Calve (R): 14; Goal 14. (Hell yeah!)
Waist: 27; Goal 25.
Hip: 34; Goal 34. (Again, hell yeah!)
Chest: 32.5; Goal 34.
Forearm: 9.5; Goal 10.

My goals will change on the 30^th, based on where I’m at and where I need to be for the show in September.. I like short term goals (i.e. one month at a time), because they’re much easier to attain build off of.

Shoulder workout was as follows:

3 Arnold Presses to warm-up.  20lb dumbbells, 3 sets, 15-12-9 reps.
EZ-Bar Upright Rows. 5 sets:  45lbs 15 reps, 55lbs 10 reps, 50 lbs 12 reps, 45lbs 15 reps (twice with minimal rest).
Superset Overhead Press & Shrugs; 5 sets Overhead, 4 sets Shrugs.
Overhead: 35lb DBs 5 reps, 30lb 7 reps, 25 lb 10 reps, 20 lb 15 reps, 15 lb (one arm at a time) 15 reps each arm (30 total).
Shrugs: 45lb plates 12 reps, 45lb 10 reps, 35lb 12 reps, 35lb 10 reps.
Standing Rear Delt Fly. 3 sets: 10lb DBs 15 reps, 12lb 12 reps, 10lb 15 reps.
Superset L’s (front raise) & T’s(side raise); 3 sets each.
L’s: 15lb DBs(one in each hand) 12 reps, 10lb 15 reps, 12lb 15 reps.
T’s: 10lb DBs 15 reps, 10 lb 15 reps, 10 lb 15 reps.
Superset Rotator Cuff & Static T’s; 2 sets rotator cuff, 3 Static T’s.
Rotator Cuff: 15 lb DBs 15 reps (both sets).
Static T’s: 10lb DBs 10 sec, 10lb 10 sec, 5lb 30 sec (arm circles).
T’s to failure; 10lb DBs.
Machine Military Presses to Failure: 30lb 20 reps, 15lbs 25 reps.

All in all, a good workout – I need to get those numbers up though, I have some serious building to do!  Legs (hopefully) tonight – I’m still a little sore though, so I may lift back..

No new recipe today L BUT I will share my favorite Pre-bedtime treat:

Casein Ice Cream:
1 scoop Casein Protein (I use double chocolate by ON)
2 egg whites (from real eggs)
Optional: 1 T Peanut Butter, 2 T PB2 Powdered Peanut Butter, 1 T Cocoa Powder, etc… for taste/macros.

Whip the egg whites, fold in casein & optional ingredients, add water to desired consistency.  Freeze for 45 minutes-1 hour; take out and stir once after about 30 min.  Enjoy!!

TGIF

Happy Friday!

(Yes, I've been dying in anticipation).

Friday means I get the next 2 days to play outside in the sun!! And do my weekly grocery shopping/meal-planning and other such chores.  I love weekends =)

Last night I was experimenting a bit in the kitchen while I was waiting for dinner to cook.. And I came up with something absolutely amazing! Score another one for pureed pumpkin.

Pumpkin Protein Batter

1/2 Cup Pureed Pumpkin (its a bit too moist, and took awhile to bake.. I may drop to 1/3 or 1/4 next time around)

2 Egg Whites (or 1/3 cup liquid egg whites)

1 Scoop Protein Powder

1 Square (1/2 OZ) Unsweetened Bakers Chocolate - Shaved (I quit halfway through though - so there are some extra special chunks in mine)

1 Tbsp Natural Almond Butter (this wasn't planned, 2 Tbsp PB2 was planned, but tragically, I ran out.....)

Mix all ingredients well, pour into muffin tins, or a pie pan, depending on your preference. Both of mine were in the dishwasher, so I used a standard small square baking pan, it did just fine.  This is a very flexible batter, just keep an eye on it as baking times will vary..

I baked mine at 350 for 20 minutes. It is beautiful!

Before:

After:

And has perfect macros (in my book, that is):

310 Calories

15.5G Fat 18.5G Carbs 9G Fiber 38.5G Protein

You can do pretty much whatever you want with the standard batter (everything BUT the Baker's Chocolate & Almond Butter) so you can fit the macros to your diet.
Love.

Anyway..
Today is ARM DAY!!
Rob hates when I dedicate a whole session to arms, he says I don't need to because I work them as secondaries with Back/Chest/Shoulders - and my arms are genetically huge in comparison to the rest of my body.. See:

But I can't help myself, I get such a great pump when I lift arms! And I just love them, they're my money shot.
Please disregard the rest of me in that picture, I'm not exactly a prize right outta bed!

=)