Waking lunges w/a bounce -> & <- x 3
Cable Pulkthrough 3×10-heavy
GHR 3×10 bodyweight
Glute bridge 3×10 w/plate
TBar Rows 3×10
Bent over cable pulls 3×20
Back extensos 3×15 – weighted
Hanging leg Raise 3xF
Cable Iso knee tucks in side plank 3×10/side
Sit ups in tire w/plate
Tried a new simmer sauce, “Tikki Masala” by Saffron Road. I diced and cooked chicken breast in coconut oil, then added 1c of frozen peas, 1c of corn and the sauce. This fast and easy meal makes ~4 servings.
It was tasty and I will make again…. maybe on a pizza!
Stoked about getting back into training! I’m about 15 weeks out til my next competition, the Texas State Powerlifting Meet April 18th 2015. I took a few weeks off after my last (and 5th ) competition of 2014 which was on Dec 7th and it feels like forever ago!
I’m looking forward to a new training program which will incorporate more Dynamic Effort days and working with band tension and chains. I’ll be strength training on M/W/F/Su as well as Spartan Race training with my team every Saturday morning. Cheers to year #2 of continued strength, breaking records and being a bad ass!!
Chop up Mary’s organic chicken breast and cook in coconut oil. Once cooked, add 1c of ready to eat brown rice, 1c of frozen peas and a packet of Saffron Road Lemongrass and Basil simmer sauce.
Woohoo! I’ve been waiting all week for this!
1 1/12 tbsp of Kakona Strawberry Greek Yogurt
1/3c egg whites
1 scoop of vanilla grass fed protein powder
1tbsp of coconut flour
1 tbsp of baking soda
2tbsp PB2
Cinnamon
Kiwi & honey
YUM!
Threw in some bands with my deadlifts:
6×10 DL @ 60%
135# + bands 3xF
Asst Pull ups 3xF
Iso seated cable rows 3×15
3×15 Iso tricep cable pressdown (not shown)
3×20 Cable Crunches on stability ball (not shown)
Chest & Bi’s workout included:
6×10 Bench @ 60%
2xfailure bench with red bands only
4xfailure Ring Push Ups at various elevated feet height
Preacher Curls 3×15/10/6
Low Cable Rope Curls 3×25 light weight
Hitting up various angles on the ring push ups, 4xfailure. This was after 6×10 @ 60% Bench and 2xfailure w/red bands only. Loving this, new favorite exercise on chest days!
Speed Pulls at 55% 10×10
Heavy ass shrugs 4×10-12
Pull Ups 4xfailure
Dips 4xfailure
Side Bends 45/15(5)
texashouseofstrength 