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

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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

Weekly Meal Plan & Workouts: 9/8-9/14

Menu:
Monday: Sandwiches
Tuesday: Steak tacos
Wednesday: Gnocchi Soup
Thursday: Chicken alfredo baked ziti
Friday: Stuffed Chicken Breasts
Saturday: soup
Sunday: leftovers

Groceries:
Salsa & chips
Half & Half
Butter
Parmesan
Fresh chicken breast
Ground Turkey
Skirt Steak
Deli ham
Cheese
Bagels
Avocado’s
Fresh fruit
Gnocchi
Penne

CSA/Farmer’s Market Goods:
Onions
Potatoes
Tomatoes (cherry and heirloom)
Hot peppers
Kale
Green onions

Workouts:
Monday: total body lift
Tuesday: run
Wednesday: lift
Thursday: lift
Friday: run
Saturday: bike
Sunday: off

Weekly Workouts & Meal Plan: 9/1-9/7

A day late due to the holiday…I love short weeks!

Workouts:
Monday: relax ๐Ÿ™‚
Tuesday: total body lift
Wednesday: run in the bluffs
Thursday: upper body lift
Friday: lower body + absSaturday: AM run
Sunday: run or a bike ride

Meals:
Monday: simple sandwiches
Tuesday: buffalo chicken mac & cheeseWednesday: chopped salads
Thursday: turkey meatballs with quinoa
Friday-Sunday: out of town for a wedding
Snacks: double chocolate zucchini muffins, roasted beets

Groceries:
Ground turkey
Whole wheat pasta
Avocado
Turkey & ham lunch meat
Sliced swiss cheese
Blueberries
Chocolate milk

CSA goods:
Chard
Tomatillos
Tomatoes
Summer Squash/Zucchini
Cucumber
Peppers
Watermelon
Carrots
Potatoes
Herb – Basil

Spent all weekend relaxing by the lake, swimming and going for gorgeous jogs on the path! Enjoyed a lot of delicious food and beverages, and now I’m ready to be back to normal. I can’t believe it’s September!