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: