Back at it!

After a couple of weeks of slack routines in the gym, I'm back at it this week.  I was still getting in 5-6 days a week, but I was stuck in a rut with old routines.  Sunday night I revamped my workout sequence and took time to write out this week's routine.  I think I will follow this routine for the next 3 weeks and then switch it up again.  I would really like to do more Crossfit type workouts, but I haven't gotten the results back from my MRI that was last Thursday so I'm a little hesitant to push myself with exploding moves.

Along with the workouts my eating plans weren't quite up to snuff, so they have been revised for this week.  I did a nice job with my food yesterday until we finished up family therapy at 9:00 pm...agh...so late!  I should have been in bed by then, but instead Rich made chocolate chip protein pancakes and I downed two of them like it was my job.

Yesterday's meals:

• Overnight protein oats
• Green protein shake
• Healthy egg salad (3 egg whites, 1 yolk, 2 tbsp avocado, 4 tbsp plain hummus) on sandwich thin with side of fruit compote (celery, craisins, apple slices, figs, dried blueberries) --thanks, mom!
• Sliced apple sprinkled with cinnamon and dipped in cottage cheese (1/2 cup)
• Asian turkey burger on whole wheat bun with onions and tomato, served with 1/4 baked sweet potato.  RECIPE BELOW---delish! 
• Those 2 darn chocolate chip pancakes and a glass of milk!

Today's plan:

• Overnight protein oats
• Green protein shake
•  Healthy egg salad (3 egg whites, 1 yolk, 2 tbsp avocado, 4 tbsp plain hummus) on sandwich thin with side of fruit compote (celery, craisins, apple slices, figs, dried blueberries)
• Sliced apples sprinkled with cinnamon and dipped in cottage cheese (1/2 cup)
• Some sort of pasta and ground turkey....we'll see!
• Small protein shake 

Monday's Chest/Tricep Workout

• 3 x 15 body weight pushups 
• 3 x 12 dumbbell flat bench press (30 lbs x 12, 35 lbs x 6, 35lbs x 8)
• 3 x 12 dumbbell incline bench press (25 lbs)
• 3 x 10 decline cable press (40 lbs)
• PLYO - 3 x7 push ups on Bosu ball ...AWESOME EXERCISE!!  Check out the video and try these!
• 3 x 12 legs up body weight dips
• 3 x 12 overhead rope press (50 lbs)
• 3 x 10 lying tricep press with dumbbells (10 lbs)

Cardio - 15 minutes on Arc Trainer

Tuesday's Leg and Ab Workout

• 3 x 20 body weight lunges
• 3 x 20 plie squats with 10 lb medicine ball (shoulder press)
• 3 x 75 calf raises, body weight (straight leg, pigeon toe, ballerina)
• 3 x 10 deadlifts (55 lbs)
• 3 x 12 lying hamstring curls (2 sets of 40 lbs, two legs contract and l leg lower weight, 1 set 40 lbs flex toes to contract, point toes when lowering)
• 3 x 12 leg extensions (60 lbs)
• PLYO- 3 x 50 mountain climbers
• ABS - 2 x 20 incline crunches
• ABS- 2 x 15 hanging leg lifts  ** ran out of time and couldn't finish my ab routine

Cardio - 10 minutes on bike

Asian Turkey Burgers (courtesy of Dash of Meg)
Ingredients:

• 1 lb ground turkey
• 3/4 cup chopped green onions
• 4 tbsp soy sauce
• sprinkle of ground ginger

Directions:

• Preheat oven to 375 degrees.
• Mix all ingredients in a bowl and then form into 4 burgers
• Place on foil covered cookie sheet and bake at 375 degrees for 25 minutes
• Enjoy on a whole wheat bun or on a mixed green salad!  Serve with baked sweet potato wedges.