Breakfast: Salmon Pepper Fritatta (Eggs, Salmon, Red Bell Peppers, Mushrooms, etc)
Lunch: Scallops seared in coconut oil, Zoodles, Mushrooms. 1 Salmon Cake.
Pre-Workout: Larabar with Almond Butter
Dinner: 2 Salmon Cakes (recipe from this weekend) & a few slice of papaya
Snack: Fruit Salad with Nut Butter
I was a hungry girl today considering it is my hams & glute focus day!
Glutes and Ham Day
Smith Machine Donkey Kicks & Weighted Step Ups
4 sets x 15 reps
(I used 15 lbs on the smith machine and 12.5 lb dumbbells for the step ups)
Flat Bench Lying Leg Raise (abs) & Single Leg Glute Bridge
3 set x 15 reps
Leg raise is a bodyweight exercise and I used 10 lbs for the bridge. I held them for about 30 seconds on each leg. It burns.
Sumo Stance: 12 reps x. 55 lbs
Wide Stance: 10 reps x. 65 lbs
Wide Stance: 8 reps x. 75 lbs
Normal: 6 reps x. 105 lbs
Ass to Grass pulses: 10 reps x. 65 lbs
Sumo Stance: 12 reps x. 65 lbs
3 sets x 15 reps (160-175lbs)
3 set x 10 reps
(I used 70 lbs then dropped to 60lbs)
Step Mill for 5 minutes to burn out