Back off week

Wonderful day in the gym 🙂 Nice and easy, nothing too over the top, just got my body moving a bit and finished off with some mobility work.

Front Squats: 
45# x10
95# x5
135# x3

Bench:
45# x10
65# x5
65# x5

Overhead Press:
45# x8
45# x8

Push Ups: 3 set of max (7, 7, 6… lame)
Negative Chins & Pull Ups: 3 L-sit chins, 3 pull ups, 3 L-sit chins
Decline Bench Sit Ups:
30# x 10
35# x 10
40# x 10

1 mile walk with my dog & husband

Screen Shot 2013-08-12 at 10.19.48 PMFinally nailed a protein pancake recipe that doesn’t fall apart, turn into mush, of stick to the pan! WOAH!

Food Log:
Breakfast – Protein Pancakes Calories Carbs Fat Protein
All Whites – 1/3 Cup Egg White Muffins, 0.25 cup 38 0 0 8
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3 1 24
Oatmeal – Country Style Organic Irish Style Steel Cut Oats, 1/2 cup dry (40g) 150 27 3 4
Blueberries & Strawberries – Raw, 0.25 cup 21 5 0 0
Butter – Salted, 1 tbsp 102 0 12 0
431 35 16 36
Lunch – Indian Chicken & Chickpeas
Tomatoes – Red, ripe, raw, year round average, 0.75 medium whole (2-3/5″ dia) 17 4 0 1
Onions – Raw, 0.33 tbsp chopped 1 0 0 0
Parsley – Raw, 1 tbsp 1 0 0 0
Goya – Chickpeas / Garbanzos (Canned), 0.65 cup 130 26 3 8
Herbs – Fresh Cilantro – Chopped, 0.0625 c 0 0 0 0
Vegetable – Green Bell Pepper (Raw), 0.25 Cup, chopped (149 g) 8 2 0 0
Chicken – Breast, meat only, cooked, roasted, 66 g 109 0 2 20
266 32 5 29
Dinner – Salmon & Veggies
Veg – Grilled Zucchini, 1 cup (57g) 21 4 0 2
Oil – Olive, 1 tsp 40 0 5 0
None – Salmon Fillet, Grilled, 8 oz/ 113g 380 0 26 46
441 4 31 48
Snack 1
Fage – Total 0% Non Fat Greek Yogurt (6oz), 6 oz. 100 7 0 18
1 peach 41 11 0 1
141 18 0 19
Snack 2
Cottage cheese – Lowfat, 2% milkfat, 1 cup (not packed) 203 8 4 31
1/2 a grapefruit 62 14 0 1
265 22 4 32
PWO
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 60.8 g (1 rounded scoop) 226 4 2 48
226 4 2 48
Totals 1,770 115 58 212  
  Calories Carbs Fat Protein
Advertisements

2 thoughts on “Back off week

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s