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!

Love that new car smell..

Thats my new baby!! I don't have her yet though, I had to get a new insurance policy, but I will have her tonight! Isn't she pretty?! Brand new 2011 Chevy Cruze (p.s. I've NEVER had a brand new car before - so excited).

But, I digress..

No gym last night, the car buying extravaganza took a bit longer than I anticipated.. Its probably a good thing though, my body hurts. I think it was grateful for that extra rest day.  I did get quite a bit of cooking done last night though!
I baked my 3-4 day supply of chicken..

Yes, 3 lbs of chicken only lasts me 3-4 days.. And yes, I do LOVE Mrs. Dash.

I packed a fabulous lunch for today..
A beautiful tuna wrap on a Flat Out wrap with regular yellow mustard & sprouts. With a side "salad" of broccoli slaw, diced tomatoes, veggie Parmesan cheese substitute (I try to ONLY use veggie cheeses, I'm lactose intolerant & I try to keep away from the crap fat in real cheese), & more Mrs. Dash (Tomato, Basil, & Garlic is amazing).

And finally, I discovered a brand new recipe for little baby muffins using my favorite go-to ingredients:

Healthy Mini Muffins

1/4 Cup Bob's Red Mill Low-Carb Baking Flour (you can probably sub whole wheat flour)

1/4 Cup Pumpkin Puree

1/4 Cup Egg White Substitute

1 Scoop Protein Powder

1/4 teaspoon Baking Powder

2 Tablespoons PB2

*I didn't use any kind of sweetener and I thought they were fantastic, but add if you feel necessary..

Mix all ingredients & pour into a mini-muffin pan (or anything you see fit).

Bake at 350 degrees for 12-15 minutes (or until a toothpick inserted in one comes out clean).

Enjoy! I used the whole batch (8 minis) as a serving, eat as you see fit.

Stats (using Bob's LC Baking Flour & VPX SRO Zero Carb Graham Cracker):

305 Calories

3.75g Fat, 22.5 Carbs, 9.5g Fiber, 52g Protein, 460 sodium.

Happy Friday!!

I hope you all have a beautiful weekend!

=)

Cinco de Mayo

Happy 5th of May!

..And Happy Back Day!
OMG its my favorite day of the week
But it is also Thursday, which is one day closer to my trip to Canada next week.. For work, not fun.
That being said, I need to pack food for the 10 hour drive! And hopefully find a grocery store close to the hotel so I can stock up on chicken, oatmeal, and veggies for the stay..

I plan on making the following homemade protein bars this weekend, and taking a few of each for the drive and the week in general (I  homemade protein bars), both are no-bake, which is preferred.

Tofu Protein Bar
1 package Silken Lite Tofu
4 scoops protein powder
3 cups whole oats

Unsweetened Cocoa Powder, Cinnamon, PB2 (powdered peanut butter), Stevia, etc…

*You can really add anything you like to this; chocolate Protein and cocoa powder is my favorite combo, followed very closely by chocolate protein and PB2

Combine tofu and protein in a bowl and mix with an electric mixer on high until smooth.  Add the oats and mix with the mixer until combined.
*Note if it is too thick add a 1/4 cup of water, 1 tablespoon at a time.
Cover 8X8 pan with parchment paper. Spread the mixture in the pan and place in the fridge for an hour.

Clean Protein Bars

-4 Scoops chocolate protein powder
-2/3 Cup flax seed meal
-4 Tbsp PB
*I use 4 Tbsp PB2 and 2 Tbsp water for FAR less fat.
-1/4 Cup water
-2 Tbsp cocoa powder

Mix all ingredients in a large bowl and stir. Add 1 tbsp of water at a time if needed.  Cover 8X8 pan with parchment paper. Spread the mixture in the pan and place in the fridge for a few hours (I find overnight is the best option), or in the freezer for an hour.

Hmm..
I don't wanna go!
I'm gonna miss the hell out of my Babe, and my puppies, and my GYM.

I know, Sadie isn't very lady-like..

Tomorrow is photoshoot day!

I'm excited, kind of, and anxious..

I need to drop some water weight before then - looks like I have an early AM date with the elliptical, joy!