BLT Wrap Recipe

It has been forever since I posted a new recipe on the blog, so I am going to try to do it more regularly like I had planned in the beginning, bare with me. The foods/recipes I choose, I choose either because I have made them before, I have tried them before (someone else made it), because they are easy enough for me to make — therefore hopefully easy enough for all of you as well, or because they interest me enough to share with all of you. Typically I get my recipes off of Pinterest, but sometimes they are of my own or family member and/or close friend. 

 

I love wraps, they are simple to make and are very filling depending on the size you make them. Not to mention you can stuff them with whatever your heart deserves, making them as healthy and hearty as you would like or as unhealthy as you please. LOL The world is your oyster when creating a wrap. This particular recipe is the “BLT wrap” — for those of you who don’t know what BLT means: bacon, lettuce, tomato BUT of course there will be added ingredients to make it extra delicious, but feel free to play around the ingredients to your liking. 

 

Ingredients:

 
  • 10 slices of bacon (cooked and crumbled)
  • 1 cup grape tomatoes (quartered)
  • dash of salt and pepper
  • 2 cups of shredded lettuce
  • 4 burrito sized tortillas
  • 3 oz of cream cheese (softened) 
  • 1 tablespoon mayo
  • 1 tablespoon of dijon mustard 

Directions:

  1. In a small bowl, combine the quartered grape tomatoes with the dash of salt and pepper
  2. Inside a another small bowl, combine the soften cream cheese with mayo and dijon mustard (mix well)
  3. In a large bowl, combine bacon, lettuce and tomato with the sauce
  4. divide the mixture evenly among the 4 tortillas 
  5. Roll the wrap tightly and cut in half on a diagonal 

As said before you may substitute ingredients to your preferences. Enjoy!

 
 
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Deload Week 8 Day Two

  • Conventional deadlift: 3 x 5

 

  • 40% of 90% of 1-RM: 105 lb
  • 50% of 90% of 1-RM: 130 lb
  • 60% of 90% of 1-RM: 160 lb

 

  • Deficit Deadlifts: 5 x 6, 160 lb
  • Deadlift off blocks: 5 x 6, 225 lb, 185 lb
  • DB stiff legged deadlift: 5 x 6, 90 lb
  • Hyperextenstions: 5 x 6, 45 lb weight plate

Superset:

  • Seated calf raise: 5 x 6, 100 lb
  • smith machine calf raise: 5 x 6, 205 lb

Cardio workout:

Tri-set:

  • Box jumps: 30/45/30 seconds
  • lunge pass through: 10/10/10 reps, 12 kg kettlebell
  • one handed kettlebell swings: 30/45/30 seconds, 12 kg
 
  • Stair climber: 10 minutes, level 7

I did post some videos of the deadlift, deficit deadlift and the deadlift off blocks: Deadlift videos

 

Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 

Saturday’s workout

A Quickie,

 

  • Sumo deadlift: 3 x 5
  1. 65% of 90% of 1-RM: 135 lb
  2. 75% of 90% of 1-RM: 160 lb
  3. 85% of 90% of the 1-RM: 180 lb, 8 rep max 
  • Bench press: 5 x 5, 100 lb
 

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s

 

Yesterday’s workout

  • Barbell bench press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 90 lb, 5 reps
  • 85% of 90% of 1-RM: 105 lb, 3 reps
  • 95% of 90% of 1-RM: 115 lb, 1+  (I did 3 max reps)

 

 
  • Wide Grip pull ups (assistance machine): 5 x 6, 100 lb
  • DB floor press: 5 x 6, 80 lb
  • DB incline press: 5 x 6, 70 lb
  • Lat pulldown (wide grip): 5 x 6, 100 lb

I used the pull up assistance machine because I am not good at wide grip pull ups. I can do one set of 4-5 usually without assistance. 

 

Ab workout:

Superset:

  • medicine ball decline sit ups: 4 x 20, 8 lb
  • plank: 4 x 45 seconds

Cardio workout: 

  • Stair climber: 20 minutes, level 7
 

 

Fucked Around With Deadlifts & Got hurt

So I have three videos to show everyone & will drop the links below. One will be my 300 lb deadlift fail, another will be my 295 complete and the final one will be my 245 lb for 3 reps —

Today I was aiming to hit 300 lb and well, I tried it over 20 times over (without adequate resting between sets and aggressively toward the end) to the point where I ended up hurting one side of my lower back/upper hip. Normally I am really good about NOT injuring myself, but today neglected to pay attention to my body and it happened. I could not continue on with the rest of my workout today due to the pain, so hopefully it is only a pulled muscle, a lesson learnt and i’ll be back to lifting normally between tomorrow and Thursday! otherwise, I am doing well for the most part. 

 
 
  • Conventional deadlift: 3 x 5, 3, 1
  1. 75% of 90% of 1-RM: 195 lb, 3 x 5
  2. 85% of 90% of 1-RM: 220 lb, 3 x 3
  3. 95% of 90% of 1-RM: 245 lb, 3 x 1+, 3 max reps
  4. 1 x 1, 295 lb (completed)
  5. 1 x 1, 300 lb (failed attempt)

300 lb deadlift fail video —- > Failed attempt

295 lb one rep completed lifted ——> 295 lb lift

245 lb for 3 reps —- > 245 lb lifting