Food!

1. Zone Simply Perfect coconut bar
2. Bagel thin with fat free cream cheese & cucumber; protein shake
3. Omelette of 2 eggs with red peppers, tuna, and fresh mozzarella
4. 3 ginger & dark chocolate cookies - damn it, these need to be gone! Haha
5. Pineapple Chobani Greek yogurt & walnuts

Workout!

• Cycling (stationary):
  • 0:30:00 || 7.5 mi (+192 pts)
• Push-Up:
  • 10 reps (+19 pts)
• Standing Dumbbell Shoulder Press:
  • 15 lb x 10 reps (+41 pts)
  • 15 lb x 10 reps (+41 pts)
  • 15 lb x 10 reps (+41 pts)
• Dumbbell Bicep Curl:
  • 15 lb x 10 reps (+33 pts)
  • 15 lb x 10 reps (+33 pts)
  • 15 lb x 10 reps (+33 pts)
• Dumbbell Side Bend:
  • 20 lb x 40 reps (+46 pts)
  • 25 lb x 20 reps (+40 pts)
  • 25 lb x 20 reps (+40 pts)
• Front Plate Raise:
  • 25 lb x 15 reps (+12 pts)
  • 25 lb x 15 reps (+12 pts)
  • 25 lb x 15 reps (+12 pts)
• One-Arm Dumbbell Row:
  • 15 lb x 20 reps (+47 pts)
  • 20 lb x 20 reps (+49 pts)
  • 15 lb x 20 reps (+47 pts)
• Dips - Triceps Version:
  • 10 reps (+41 pts)
  • 10 reps (+41 pts)
  • 10 reps (+41 pts)
• Standing Dumbbell Triceps Extension:
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)

Food!

1. Bagel thin with fat-free cream cheese & cucumber slices. Peanut Zone perfect bar.
2. Lunch from Panera: 1/2 caesar salad, half BLT with turkey and avocado. Amaze. 450 cals.
3. Two ginger chocolate chip cookies.
4. 1/2 cup strawberries, 10 almonds.
5. One crab cake, one lobster cake, big salad of Veggie Lovers salad mix, peppers, and the corn cut off the cob.
6. Fat free vanilla fro-yo with shredded coconut & dark chocolate chips.

Workout!

•  Arc Trainer:
  • 0:30:00 || Intense! (+301 pts)
• Barbell Squat:
  • 45 lb x 6 reps (+43 pts)
  • 95 lb x 8 reps (+65 pts)
  • 115 lb x 6 reps (+69 pts)
  • 135 lb x 5 reps (+75 pts)
  • 115 lb x 6 reps (+69 pts)
  • 95 lb x 8 reps (+65 pts)
• Leg Press:
  • 110 lb x 20 reps (+29 pts)
  • 120 lb x 20 reps (+30 pts)
  • 130 lb x 20 reps (+31 pts)
  • 110 lb x 20 reps (+29 pts)
• Calf Press On The Leg Press Machine:
  • 110 lb x 10 reps (+6 pts)
  • 120 lb x 10 reps (+6 pts)
  • 130 lb x 10 reps (+7 pts)
  • 110 lb x 10 reps (+6 pts)
• Seated Leg Curl:
  • 30 lb x 15 reps (+13 pts)
  • 40 lb x 12 reps (+13 pts)
  • 45 lb x 10 reps (+13 pts)
  • 35 lb x 10 reps (+12 pts)
• Dumbbell Lunges:
  • 15 lb x 10 reps (+40 pts)
  • 15 lb x 10 reps (+40 pts)
  • 15 lb x 10 reps (+40 pts)
  • 15 lb x 10 reps (+40 pts)
• Dumbbell Side Bend:
  • 15 lb x 40 reps (+45 pts)
  • 15 lb x 40 reps (+45 pts)
  • 15 lb x 40 reps (+45 pts)

beautifulpicturesofhealthyfood:

Strawberry-Banana Bites

Ingredients:

3 ripe bananas

2 cup gluten-free oats

1/2 cup applesauce

1 teaspoon vanilla 

A generous pinch of nutmeg

1 teaspoon ginger

1 teaspoon cinnamon

1/2 slivered almonds

6 fresh strawberries

Click HERE for the recipe

Food!

1. Quaker heart cereal with almond milk
2. Salad of mixed Italian lettuce, red/yellow/orange bell peppers, 1/3 vine tomato, lite Italian dressing. Leftover chicken breast stuffed with tomatoes & peppers with mozzarella
3. 2 squares of milk chocolate
4. Strawberry Chobani Greek yogurt with walnuts  

Workout!

I logged my workout on Fitocracy as usual and today’s was worth 1,038 points!

• Arc Trainer:
  • 0:30:00 || Intense! (+301 pts)
• Dumbbell Bicep Curl:
  • 15 lb x 10 reps (+33 pts)
  • 15 lb x 10 reps (+33 pts)
  • 15 lb x 10 reps (+33 pts)
• Incline Dumbbell Bench Press:
  • 10 lb x 12 reps (+56 pts)
  • 15 lb x 10 reps (+56 pts)
  • 15 lb x 10 reps (+56 pts)
• One-Arm Dumbbell Row:
  • 15 lb x 10 reps (+42 pts)
  • 20 lb x 10 reps (+44 pts)
  • 15 lb x 10 reps (+42 pts)
• Dumbbell Side Bend:
  • 20 lb x 20 reps (+39 pts)
  • 20 lb x 20 reps (+39 pts)
  • 20 lb x 20 reps (+39 pts)
• Seated Triceps Press:
  • 50 lb x 10 reps (+14 pts)
  • 60 lb x 10 reps (+15 pts)
  • 70 lb x 10 reps (+16 pts)
  • 60 lb x 10 reps (+15 pts)
  • 50 lb x 10 reps (+14 pts)
• Wide-Grip Lat Pulldown:
  • 50 lb x 10 reps (+28 pts)
  • 55 lb x 10 reps (+29 pts)
  • 60 lb x 10 reps (+30 pts)
  • 50 lb x 10 reps (+28 pts)
• Front Plate Raise:
  • 25 lb x 15 reps (+12 pts)
  • 25 lb x 15 reps (+12 pts)
  • 25 lb x 15 reps (+12 pts)

Food!

1. Wholewheat challah roll with fat free cream cheese
2. Salad of mixed Italian, red/orange/yellow bell peppers, 1/2 vine tomato, fresh mozzarella, 5 garlic croutons, French dressing.
3. Banana with 1 Tbsp. peanut butter
4. Chicken breast stuffed with roasted red peppers and mushrooms, topped with mozzarella in a Madeira sauce. Portion of linguine in marinara sauce.
5. Slice of almond cake & whipped cream.

Workout!

• Leg Press:
  • 110 lb x 20 reps (+29 pts)
  • 120 lb x 20 reps (+30 pts)
  • 130 lb x 20 reps (+31 pts)
  • 110 lb x 20 reps (+29 pts)
• Calf Press On The Leg Press Machine:
  • 110 lb x 10 reps (+6 pts)
  • 120 lb x 10 reps (+6 pts)
  • 130 lb x 10 reps (+7 pts)
  • 110 lb x 10 reps (+6 pts)
• Barbell Squat:
  • 45 lb x 5 reps (+41 pts)
  • 95 lb x 8 reps (+65 pts)
  • 115 lb x 6 reps (+69 pts)
  • 135 lb x 4 reps (+68 pts)
  • 115 lb x 6 reps (+69 pts)
  • 95 lb x 8 reps (+65 pts)
• Leg Extensions:
  • 30 lb x 10 reps (+12 pts)
  • 35 lb x 10 reps (+12 pts)
  • 40 lb x 10 reps (+13 pts)
  • 30 lb x 10 reps (+12 pts)
• Arc Trainer:
  • 0:20:00 || Intense! (+201 pts)
  • 0:10:00 || Moderate (+75 pts)

Food!

1. Wholewheat Challah roll with PB & 1/3 banana
2. Salad of mixed Italian lettuce, red and green peppers, 1/2 Roma tomato, string cheese, tortilla strips.
3. Protein shake: 1.5 cups almond milk, 2/3 frozen banana, 1 scoop chocolate whey protein (total 250 cals) + 1 graham cracker.
4. Grilled pork chop with 3 baby potatoes and tomato & mozarella salad in balasmic vinegar.
5. Small slice of lemon meringue pie.

Workout!

• Dumbbell Bicep Curl:
  • 15 lb x 10 reps (+33 pts)
  • 15 lb x 10 reps (+33 pts)
  • 15 lb x 10 reps (+33 pts)
• Dumbbell Side Bend:
  • 20 lb x 20 reps (+39 pts)
  • 20 lb x 20 reps (+39 pts)
  • 20 lb x 20 reps (+39 pts)
  • 20 lb x 20 reps (+39 pts)
• One-Arm Dumbbell Row:
  • 15 lb x 10 reps (+42 pts)
  • 20 lb x 10 reps (+44 pts)
  • 15 lb x 10 reps (+42 pts)
• Decline Dumbbell Bench Press:
  • 10 lb x 10 reps (+39 pts)
  • 10 lb x 10 reps (+39 pts)
  • 10 lb x 10 reps (+39 pts)
• Dips - Triceps Version:
  • 10 reps (+40 pts)
  • 10 reps (+40 pts)
  • 10 reps (+40 pts)
• Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
• Bicycle (abs):
  • 20 reps (+10 pts)
  • 20 reps (+10 pts)
• Side Crunch:
  • 20 reps (+6 pts)
• Arc Trainer:
  • 0:20:00 || Moderate (+151 pts)

Happy Monday! Time to set up a new week with clean eats, dirty workouts, and a lot fun.

Food!

1. Zone Perfect nutrition bar
2. Salad of mixed Italian lettuces, red & green peppers, string cheese, 1/2 cup of chopped pork, sante fe tortilla strips
3. Lemon Chobani Greek yogurt with walnuts and 2 squares dark chocolate
4. Cheese fondue with bread (carbs on carbs on carbs. not clean at all and my poor body can’t really handle ittttt)
5. Giant marshmallow LOL

Workout!

• Barbell Squat:
  • 45 lb x 10 reps (+48 pts)
  • 95 lb x 8 reps (+65 pts)
  • 105 lb x 6 reps (+65 pts)
  • 135 lb x 4 reps (+68 pts)
• Leg Press:
  • 110 lb x 20 reps (+29 pts)
  • 120 lb x 20 reps (+30 pts)
  • 130 lb x 20 reps (+31 pts)
• Calf Press On The Leg Press Machine:
  • 110 lb x 10 reps (+6 pts)
  • 120 lb x 10 reps (+6 pts)
  • 130 lb x 10 reps (+7 pts)
• Seated Cable Row:
  • 25 lb x 12 reps (+26 pts)
  • 25 lb x 12 reps (+26 pts)
  • 25 lb x 12 reps (+26 pts)
• Lat Pulldown:
  • 25 lb x 10 reps (+18 pts)
  • 27.5 lb x 10 reps (+18 pts)
  • 25 lb x 10 reps (+18 pts)
• Arc Trainer:
  • 0:20:00 (+27 pts)
  • 0:15:00 (+19 pts)