Wednesday’s Total Body Lift

Circuit:
Elevated sumo squats
Step-ups
Reverse hyper’s
Split squats
DB RDL’s
DB incline bench

Single leg angled press
Single leg hamstring curl
Cable close grip row
Cable parallel LPD
Cable crossCable rear delt flye
Cable front raise
Cable curl
Cable push-down
Cable rear delt pull

Monday’s Total Body Lift

5 x 5 for strength:
Back squatDeadlift
BB row
Chin up
Bench with plate raises

Squat rack circuit:
Good mornings
Pause squats

DB circuits:
Shoulder press
Bench reverse flyes
Bench pull-overs
Preacher curls
Lateral-frontals

Weekly Meal Plan & Workouts: 10/27-11/2

Weekly meal plan:
Monday: slow cooker beef stew
Tuesday: Quinoa & potato chopped salad
Wednesday: Taco casserole
Thursday: Quinoa Enchilada Bake
Friday-Sunday: out of town

Workouts:
Monday: total body lift
Tuesday: run
Wednesday: total body lift
Thursday: run
Friday: off
Saturday & Sunday: out of town, so unsure

AMRAP: 25 minutes 5 exercises 8-10 reps of deadlifts, pushups, reverse lunges, bent rows, swings.

Weekly Meal Plan & Workouts: 10/13-10/19

Meal Plan:
Monday: Chicken Quesadillas
Tuesday: Barbacoa
Wednesday: Chopped salad
Thursday: traveling to Appleton
Friday-Sunday: in Chicago!

Groceries:
Limes
Avocados
Milk, half & half, & chocolate milk
Chicken breast
Chuck roast
Bell peppers
Queso fresco
Bacon
Multigrain wraps

CSA/farmer’s market:
Tomatoes
Onions & garlic
Radishes

Workouts:
Monday: Total body lift
Tuesday: Bluff run
Wednesday: AM upper body/PM run
Thursday: AM lower body
Friday: lift or run in the morning

Weekly Meal Plan & Workouts: 10/6-10/12

Meal Plan:
Monday: pizza for Jared’s birthday!
Tuesday: eating out for a baby shower
Wednesday: crock pot enchilada soup
Thursday: Patty melts
Friday: Chili
Saturday & Sunday: unsure

Groceries:
Peanut butter
Rice cakes
Baking chocolate
Ranch dressing
Crackers & pretzels
Chocolate
Spinach
Chicken breast
Ground turkey x 2
Cream cheese
Bread
Ice cream
Avocados
Soup
Black beans, pinto beans
Canned corn
Canned diced tomatoes
Canned chicken

CSA:

Workouts:
Monday: lower body + core
Tuesday: upper body circuit
Wednesday: lower body + core
Thursday: upper body circuit
Friday: bluff run
Saturday:
Sunday:

Total body lift

Low bar back squat
Oblique dips

RDL
BB rows

Hang clean
BB press
Upright BB row

Incline DB press
Hip thrust

Parallel grip cable row
Rear delt pull
Cable lateral raises
Tricep push-down

Hyperextensions
Deep sumo squats

Weekly Meal Plan & Workouts 9/29-10/5

Meal plan:
Monday: soup & sandwiches
Tuesday: gnocchi soup
Wednesday: chicken tenders with mashed potatoes & green beans
Thursday: lettuce wraps
Friday: mac & cheese
Saturday: salad
Sunday: leftovers

Groceries:
Chocolate milk
Romaine & spinach
Chicken tenders
Ground turkey
Cheddar cheese
Beef roast
Deli meat & cheese
Green beans
Bananas
stoplight
Apples
Canned soup
Gnocchi

CSA:
Watermelon
Potatoes
Squash – Acorn
Lettuce
Beans
Broccoli
Pie Pumpkin
Radish

Workouts:
Monday: Total body lift
Tuesday: Run
Wednesday: lift
Thursday: lift
Friday: Run
Saturday: bike
Sunday: run

Five by Five Workout

5 sets with 5 reps of the following:

Squat variety (front or back)
Deadlift variety (RDL, rack pulls, regulars)
Chin-ups
Bench press

All the basics, for a quick total body workout.

Total body weights workout

Front squat + press
Good mornings
Hamstring curl
Deep RDL
BB row

Single arm cable row
Cable push down
Cable curl
Rear delt pull

DB incline press
DB lateral-frontal
BB hip thrusters

Standard leg circuit to finish

Weekly Meal Plan & Workouts: Sept. 22 – Sept 29

Menu:
Monday: crock pot chicken wraps
Tuesday: crock pot chicken enchilada soup
Wednesday: BBQ chicken chileThursday: grilled pork chops & garlic shells
This weekend we’ll be out of town so no clue on the meal plan.

It’s getting cooler so lots of soup on the menu this week. I’m going to cook up all the chicken for the week in the crock pot on Monday so it’s set to go.

Groceries:
Milk & chocolate milk
Spinach
Greek yogurt
Coffee
Avocados & bananas
Parmesan
Chicken breasts
Pork chops
Whole wheat pasta
Canned tomatoes, 3 kinds of beans, corn, green chiles
Multigrain wraps

CSA/Farmer’s Market:
Spaghetti Squash
Tons of tomatoes
Potatoes

Workouts:
Monday: full body lift
Tuesday: runWednesday: 5 x 5 lift
Thursday: run
Friday: off
Saturday: lift
Sunday: off or run

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