Whole 30 – Day Twenty-One

I power walked for thirty minutes for fasted-cardio.
image
^^^ We both miss warmer weather

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
(Supersets)
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.

Barbell Squats
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

Abductor Machine
3 sets x 15 reps (160-175lbs)

Sumo Deadlift
3 set x 10 reps
(I used 70 lbs then dropped to 60lbs)

Step Mill for 5 minutes to burn out

Advertisements

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