Upper Body Workout 8/27/14

BB upright row
Hang cleanBB shoulder press
4 x 5-10 reps

Smith machine bench press
Cable row
4 x 10-12 reps

Reverse grip cable row
Tricep pushdown
Reclined cable curl
Rear delt pull
3 x 10-15 reps

Incline DB press
Lateral-front raises
Preacher curls3 x 8-12 reps


Total body Circuit Workout

Mixed it up from my usual splits today, and tomorrow I’ll be going for a hike instead of hitting the gym. Got to take advantage of the weather once the humidity clears tomorrow ๐Ÿ™‚

Below-parallel wide stance squat
Hamstring curl
10-15 reps x 3 sets

Parallel grip lat pull down
Inclind DB bench press
10-15 reps x 3 sets

Cable row
Seated DB shoulder press
10 reps x 3 sets

Metabolic circuit:
Dumbell step-ups
Elevated sumo squats
Reverse hyper’s

The last metabolic circuit might look familiar, because it’s become a favorite of mine over the last few weeks. The step-ups get my heart rate up and the rest of the circuit gives me a great burn in the glutes. I love exercise combinations that continue to make me sore, and this one does it.

Today I did higher rep sets with lighter weights. The result was my heart rate was high the whole workout, and I felt like I got in a great workout. My metabolism should be running like a machine for the rest of the day. ๐Ÿ™‚

Weekly Meals & Workouts: 8/24/14-8/31/14

Weekly Meal Plan:
Monday: Chicken avocado salad wraps
Tuesday: Squash pattiesWednesday: Grilled steak with potato salad
Thursday: Quinoa Bowl
Friday-Sunday: Away at a friend’s cabin.

Grocery List:
Milk (regular & chocolate)
Chicken breasts
Multigrain wraps
Canned chicken
Black beans
Cheese for salads

CSA goods:
Summer Squash

Monday: AM lower body lift
Tuesday: AM upper body lift
Wednesday: run
Thursday: Total body lift
Friday: AM run

Panzanella Salad

I love to make this fresh salad in the middle of summer, when the tomatoes are at their sweetest stage of ripeness. It is hearty enough for a meal on its own, especially if you add ham like I did. Try it and let me know what you think!

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Panzanella Salad
Serves 4

1 small onion, thinly sliced
4 large assorted tomatoes (or 2 cups cherry tomatoes)
1 medium summer squash, cubed
2 kale leaves, chopped
1/4 cup fresh basil leaves, chopped
1/4 cup olive oil
2 Tbsp balsamic vinegar
8 slices deli ham, chopped
1/4 cup parmesan shavings
1/2-3/4 loaf french bread, preferably 2-3 days old and slightly dry

In a serving bowl, whisk oil and vinegar. Add onions, tomatoes, squash, kale, and basil leaves. Add parmesan shavings, ham, and french bread. Toss to combine. Let sit 30-60 minutes in the refrigerator. Serve.

Lower Body Workout

Below-parallel back squats, 8-12 reps 4 sets

Straight leg deadlift, 8-12 reps 4 sets

Hamstring Curl
Barbell hip thruster
10-12 reps, 3 sets

DB step up
Sumo squat
Reverse hyper’s
10-20 reps, 2 sets

This workout was fast and sweaty.

Chest, Tris, & Shoulders

A quick little 30-35 minute workout, to really get that upper body working and get a good sweat on before work.

Upright row
Hang clean

DB incline bench press
DB arnold press
Lateral-frontal raises

Cable front raises
Cable rear delt pulls
Cable press-downs
Cable cross

Lower body, back, & abs

I have more time today than usual to fit in a workout so this will be a longer one than I normally do on a weekday morning. Probably 45-60 minutes long.

Hammer strength pull down
Low BB sumo squat

Hanging leg raises

Hamstring curls
Cable curl

Sumo deadlift
Oblique side crunches

Elevated sumo squatsReverse hyperextensions
DB step up’s
Med ball tucks

Weekly Meal Plan, Grocery List, & Workouts

I am excited for this upcoming week’s meals and workouts! Planning them on Sunday gets me all jazzed up ๐Ÿ™‚ You’ll definitely see a panzanella recipe post from me on Thursday. We are going to visit friends in Lake Geneva this weekend so the meal plan is pretty short & sweet.

Week of August 17th-24th:
Sunday: french bread pizzas
Monday: crock pot carnitas
Tuesday: Wednesday: bacon & corn chowder
Thursday: panzanella
Friday – Sunday: out of town, so no idea!
Prepare in advance: green juice, zucchini egg muffins

Pork chops
French bread x 2 (for pizza and for panzanella)
Peanut butter x 2 (one for my office, one for at home)
Olive oil
Chocolate milk (husband loves this)
Thick-cut nitrate free bacon
Chicken breasts
Cream cheese
Fruit (only fresh produce that is limited in my CSA box)
Garbanzo beans

CSA/Farmer’s Market goods:
Cherry tomatoes
Heirloom tomatoes
Curly Kale

Monday: Lower body, back, & abs
Tuesday: Chest, shoulders, tri’s
Wednesday: run in Hixson forest
Thursday: Upper body
Friday: Lower body & abs

See you through the week!

Easy Shrimp Ceviche

I made this quick and tasty shrimp ceviche for dinner tonight, and it’s so fresh! When my husband and I were on our honeymoon a few weeks ago in Punta Cana they always had several kinds of ceviche at the buffet. I must admit, I do like this recipe with the cooked shrimp better than the raw fish alternatives. I like sushi just fine but something about the texture in ceviche makes me gag a little when I know the fish is uncooked. Try this recipe out on a bed of greens, in tortillas, or with tortilla chips!

Shrimp Ceviche
Adopted from http://www.dancingcarrots.com/appetizer-recipes/shrimp-ceviche/

1 lb shrimp, cooked and tails removed
Zest of 1 lime
Juice of 1 lime
2 Tbsp. lemon juice
1 small onion, small diced
1 cucumber, peeled and cubed
1 banana pepper, chopped
2 Heirloom tomatoes, cubed
1 avocado, peeled and diced
Dash of sea salt

In a large bowl, combine the shrimp with lemon and lime juices, pepper, onion, and cucumber. Place in the refrigerator and cool for 1 hour. Add the tomatoes, avocado, and salt. Let sit at room temperature for 15-30 minutes. Serve cold.

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Glutes & Back

Finally caught up to today! I did this workout at a faster pace than usual, so I really got a great cardio and strength workout in together. All exercises performed in supersets.

Straight leg deadlift
Parallel lat pulldown

Good morning’s
BB bent over row

BB hip thrusters
Cable row

Hamstring curl
Reclining cable curl
Cable rear delt pull

Barbell hip thrusters are my favorite way to target the glutes. They are basically like a glute bridge you would do from the floor, except you have a barbell across your hips and your back is against a bench. This increases your range of motion. You may think that you don’t need a heavy weight for this exercise, but your glutes stabilize you as you walk around all day. They are much stronger than you realize – so don’t shy away from the weights!