Fit Tip ‘9.18’

Find an exercise for you

Remember that exercise is different for everyone, some people may prefer to do cardio and light weights and some may prefer to play a sport to stay active, while others may find lifting heavy and little cardio works best. Find what works for your goals and whatever keeps you motivated to stay active. 

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Working on speed for lifts

Warm up:

  • Lying resistance  band butt lifts: 4 x 25, red
  • body bar goodmorning: 4 x 25, 3 lbs
  • Hip adduction: 4 x 25, 40 lbs

Workout:

  • Conventional deadlift: 2 x 4 reps (was aiming for 5-6) 215 lbs
  • Conventional deadlift: 2 x 3 (was aiming for 5-6) 230 lbs
  • Barbell back squat: 4 x 5-6, 155 lbs
  • barbell back squat: 4 x 5-6, 170 lbs
  • Barbell front squat: 4 x 8-10, 75 lbs
  • Box squat: 4 x 8-10, 155 lbs

Cardio Session

  • Spin bike: gear 3, rpms 90+ for 20 minutes 

Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

Creamy Mushroom & stuffed peppers recipe

Ingredients:

  • 5 green bell peppers seeded and cut in half ( I don’t like green peppers too much, so I would use red, yellow or orange)
  • 2 tablespoons of olive oil (or if you have a preferred cooking oil)
  • 3 stalks of celery diced (I would skip this part due to not being a fan of celery)
  • 1 small onion diced (you choose what kind of onion)
  • 2 pound of cremini mushrooms sliced ( I have never tried these kind of mushrooms)
  • 3 tablespoons of butter
  • 4 tablespoons of flour
  • 2 cups of cold milk
  • 2 cups of chicken stock
  • 1 teaspoon of dried thyme crushed
  • 5 teaspoons of dried mushrooms (she recommended oyster or porcini ground into powder)
  • 1/2 teaspoon of kosher salt
  • 1/2 teaspoon of ground black pepper
  • 2 cups of cooked chicken shredded
  • 2 cups of cooked white rice 
  • 1 1/4 cups shredded cheese, cheddar or Monterey jack

Instructions:

  1. Preheat over to 375 degrees F
  2. Cut the peppers in half and remove seeds and ribs
  3. Lay peppers cut side up in a 9 x 13 inch pan with 1/4 cup water in the bottom
  4. lightly sprinkle with kosher salt and microwave the peppers for 8-10 minutes until softened 
  5. Drain the water from the pan and set aside
  6. In a large skillet, saute onions and celery with 1 tablespoon of olive oil and a pinch of kosher salt over medium heat until they begin to soften, about 4-5 minutes 
  7. Add the cremini mushrooms and cook for another 5-7 minutes until the mushrooms soften, then transfer to a bowl
  8. In the same skillet, melt the butter over medium heat, scraping bits from the bottom of pan if there are any.
  9. Whisk in the flour and cook over low heat for 2-3 minutes, stirring constantly so flour taste cooks out and the mixture becomes lightly browned. 
  10. Add the chicken stock and milk to the butter and flour mixture stirring constantly to avoid lumps. Add the thyme, crushing it between your fingers, the ground mushroom powder, and season with the salt pepper
  11. Bring the mixture to a boil the reduce the to medium heat and cook until the sauce thickens and reduces by 1/3, Add the mushroom mixture back to the pan with the chicken and rice and cook until warmed. Add more milk if the sauce is too thick. 
  12. Lightly salt the inside of the stemmed and seeded peppers and place in a microwave safe bowl with 1/2 cup of water, cover and cook for 5 minutes until starting to soften
  13. Place peppers in a 9 x 12 baking dish, skin side down and fill the pepper cavities with chicken mixture and top each pepper with a small handful of cheese and add extra filling around the peppers. Cover with foil and bake for 20 minutes or until bubbling and the cheese is melted. Rest for 5 minutes, and serve

Found this recipe on pinterest and decided to give it a share on the blog. I have never had stuffed peppers, but I can only imagine this particular recipe being delicious, if you want to follow the creator of this recipe, click Here

9.13.18 Macro’s Log

12AM (Snack/Work)

  • Kroger carb master yogurt (blackberry) Calories 70, Carbs 5g, Fats 1.5g, Protein 9g 

2AM (Lunch Break)

  • Kroger boiled white long grain enriched rice (125g) Calories 81, carbs 17.6g, Fats 0.2g and protein 1.7g 
  • Kroger wild caught pollock fish fillet/2.15oz  Calories 30, Carbs 0g, Fats 0.3g, protein 7g
  • Kroger frozen broccoli cuts (steamed)/99g Calories 34, Carbs 4.6g, Fats 0g and protein 2.3g
  • Sriracha sauce (6 teaspoons) Calories 0, Carbs 6g, fats 0g and protein 0g

11:30AM (Lunch @home)

  • 2 hamburgers with a bun,  Hellman’s light Mayo, Thousand Island Dressing (2 TBSP) 

No macros recorded

5:57PM (Dinner)

  • Kroger wild caught pollock fish (2.33 oz)
  • Ramen noodle, white rice, fresh green beans, beef, sriracha sauce, fried eggs, broccoli, fresh white mushrooms, white onion — stir fry

No macros recorded

9:30PM (Snack @Work)

  • Cinnamon toast crunch bowl (1 container) Calories 230, Carbs 45g, Fats 6g and protein 3g 
  • Milk (2%) small carton 

Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+

Tried my bench press max

Today I wanted to try my max 125 lbs to make sure it was still the max, and I didn’t lose strength, and thankfully I did it! now I obviously want to increase it, but I needed to make sure I was still capable of lifting this weight. Bench is my weakest of the three lifts, always has been, so I would especially hate starting over with it. 

Warm up:

  • Resistance band reverse fly: 4 x 25, green
  • Resistance band chest press: 4 x 25, green
  • resistance band triceps kickback: 4 x 25, green

Workout:

  • Barbell bench press: 3 x 1-2, 120 lbs
  • Barbell bench press: 1 x 1, 125 lbs

Tri-sets:

  • DB chest press: 3 x 6-8, 90 lbs
  • Cable triceps kickback: 3 x 6-8 each arm, 30 lbs
  • DB reverse fly: 3 x 6-8, 40 lbs

For some reason I felt sickly, like I wanted to vomit, so I only did 2 sets of each instead of 3. 

Tri-sets:

  • kettlebell alternating shoulder press: 3 x 6-8, 8kg
  • DB incline reverse fly: 3 x 6-8, 30 lbs
  • Medicine ball overhead triceps extension: 3 x 6-8, 10 lbs

I started in on my cardio workout but I was so tired that I fell asleep on the stationary bike within 8 minutes of starting, so I decided to call it quits. I couldn’t function being that tired.