What's on your Monday Menu, RNYers?

Yay! I hope all goes well with the potential house.

Quick one here too. Spent yesterday afternoon painting and between the heat and not sipping enough I feel terrible today. Raining so Lily and I only got a short walk in this am. We'll do 2 more walks today. Accountability was spot on food and stepwise yesterday finally. Here's the food for today B 2/3c earnest eats hot cereal L 4oz chicken salad D 4 oz southwest veggie burger with 1 T guacamole S if needed hummus and 4 pretzels. Have a great day full of healthy choices everyone!

Take care and feel better.

Good morning JB and Menu Crew. Happy Monday, been loving the weather, spent time at a friends Lake House on Friday and caught up with several old friends, it is always nice to see old friends, the kind that you can pick up a conversation with and seems like just yesterday!

Accountability - meh

QOTD - I always liked Animal House sound track and Remember the Titans soundtracks, I could cheat a little and add Bohemian Rhapsody! LOL

NSV - Yesterday I grabbed a shirt I had not worn in quite a while, I asked Joddie what shorts I should wear ( no comments from the peanut gallery), she came out with the shorts and I looked at them and they were size 33 slim fit, I said they are never going to fit. Well was I wrong and was quite surprised. I no longer feel skinny, but guess I am in better shape than I give myself credit.

B - Egg salad

S - ham/cream cheese rollup

L - chicken salad made with sams rotisserie chicken

S - cukes and dip

D - baked scallops

Gym night.

Stay healthy my friends, Mike

Hey Mike, I'm curious (I know I've asked before) what you do in the gym. If I remember you do time on the elliptical, but what else. Inquiring minds want to know...

Hi Janet - I change my workout about every four weeks, the fifth week I will do Cardio only and then back into weights and cardio. I alternate my cardio between Elliptical and stair climber, I do not use the hand rails on elliptical, use it like I am running.

4 week cycle #1 is listed below.

Monday - Legs Cardio - OFF Sumo Deadlifts on Smith Machine - 4 x 10 reps 45,70,90,115lbs each side Alternating Reverse Lunges - 4 x 20 reps 30,40,45,50lb DBSs Smith Machine 1 1/2s Squats- 4 x 12 reps 45,70,90,115lbs each side TRISET: 4 x 10 reps each holding 25-30lb DBs Step Ups (single leg for all) Bulgarian Split Squat Single Leg Deadlifts Single Leg Press - 4 x 15 reps 70,90,100,115lbs each side Single Leg Curls on lying hamstring curl machine - 4 x 10-12 reps 15-45lbs (use both legs to bring the weight up then lower one foot and slowly let the other leg extend) Leg Press - 3 x 30 reps 135lbs each side Walking Lunges - 3 x 20 reps 35-40lbs Standing Calf Raises on Smith Machine - 4 x 15 reps 45-90lbs each side Calf Extensions - 4 x 20 reps 70-130lbs
Tuesday - Chest/Light Triceps/Abs Cardio - 35 minutes steady BPM 130 Decline Bench Around the Worlds - 4 x 10-12 reps 25,30,30,35lbs Chest Press Machine - 4 x 20 reps (10 reg, 5 slow, 5 reg) 80,100,110,120lbs SUPERSET: 4 x 12-15 reps each Incline DB Presses 50,60,65,70lbs Push Ups on ground (15 reps) SUPERSET: 4 x 10-12 reps each 30,35,42.5,50lbs Outward High Pulley Chest Flys (stand up and away from pulley, bring hands together at a diagonal) Downward High Pulley Chest Flys (stand align with the pulleys, bring hands straight down in front of your body, squeezing lower chest)
Decline Bench Single Arm Push Ups (complete all reps on one side then switch) - 4 x 10-12 reps each side Single Arm Chest Fly Machine - 3 x 12-15 reps each side 70,80,90,100lbs Body weight dips - 3 x as many as you can do SUPERSET: 3 x 20 reps each Leg Raises Swimmers Planks - 3 x 45 seconds Wednesday - OFF

Thursday - Back/Light Biceps Cardio - OFF Pull Ups - 4 x as many as you can do (if can't by yourself add 30-60lbs to assisted pull up machine and do them) Seated Cable Rows sitting on 45lb plate - 4 x 12-15 reps 100,100,120,120 or higher lbs SUPERSET: 4 x 15 reps each Bent Over Wide Grip Low Cable Row 42.5,50,57.5,65lbs Underhand Grip Low Cable Row Rope Pull Overs on low pulley lying flat on bench - 4 x 12-15 reps 42.5,42.5,50,50lbs Single Arm Smith Machine Rows - 4 x 10-12 reps 10,15,20,20 or more lbs each side SUPERSET: 3 x 12-15 reps Seated High Pulley Wide Grip Rows 65,72.5,80lbs Kneeling wide grip straight arm pulldowns 35,42.5,50lbs Underhand Grip Row Machine - 3 x 15 reps Concentration Curl - 4 x 12 reps 25,30,30,35lbs

Friday - Shoulders Cardio - 35 minutes steady state BPM 130 DB Shoulder Presses - 4 x 10-12 reps 45,50,50,55 or 60bs
SUPERSET: 4 x 15-20 reps each 50-60lbs Barbell Front Raises Barbell Upright Rows Reverse Fly Machine - 4 x 10-12 reps 80,90,100,110lbs Seated Side Laterals - 4 x 30 reps 10 reps with 15-17.5lbs, 10 reps with 25lbs, 10 slow descending reps with 15-17.5lbs SUPERSET: 4 x 15 reps each Plate Front Raises lying on incline bench 45lbs DB Rear Delt Raises 25-30lbs Behind Head Smith Machine Press - 4 x 10-12 reps lbs each side Shrugs - 3 x 20 reps 75lbs DBs Low Pulley Single Arm Side Laterals - 3 x 15 reps 20-35lbs Low Pulley Bent Over Single Arm Reverse Flys - 3 x 15 reps 20-42.5lbs (don't use hand attachment, palm facing down) Saturday - Arms/Abs Cardio - 35 minutes steady BPM 130 Dips - 4 x as many as you can do - bodyweight Concentration Curls on seated cable rows - 4 x 12-15 reps 40,45,50,55lbs SUPERSET: 4 x 15 reps each Underhand Tricep Pulldown 50,57.5,65,65 Overhead Tricep Extensions (use straight bar as well) 35-57.5lbs SUPERSET: 4 x 10-12 reps each Wide Grip Curls on low Pulley Narrow Grip Curls on low pulley (use curved EZ bar attachment) 50,57.5,65,65lbs SUPERSET: 4 x 12-15 reps each 35,40,40,45lbs DB Skull Crushers DB Tricep Presses SUPERSET: 4 x 12-15 reps each Seated DB Curls (seated upright) 30-35lbs Seated DB Outer Curls (lying back on slight incline) 20-25lbs Single Arm DB Overhead Extensions - 3 x 10-12 reps 25,30,30,35lbs Single Arm High Pulley Curls - 3 x 10-12 reps 30,35,35,42.5lbs Rope Crunches on floor - 3 x 30 reps (10 straight, 10 right, 10 left) 50,57.5,65,65 or more lbs Decline Crunches - 3 x 15 reps holding 25lb plate

Sunday - OFF

WOW Mike! All I see is beast mode!!

Haha - Thanks, at my age I do not always push to beast mode, I listen to my body. This program is meant to boost my metabolism....and it really does as well as build lean muscle.

OMG Julia I would be equal parts terrified and excited for a helicopter ride! Have the best time and we will expect pics!

I literally JUST had this discussion with Kris last night. I told him that Pretty Woman, Top Gun, and Dirty Dancing were played at pretty much every single sleepover during my formative years. Such memories...

My weekend was nice, other than melting. I went downtown yesterday to meet a friend for lunch and shopping (wtf was I thinking) and I had to park like five blocks away and UGH. I did find some amazing deals at H&M and smuggled everything in the house to add to my already created "Christmas present" pile. I learned years ago that it's no fun to run around in December trying to find people gifts, so I buy them all throughout the year when I see things I think people will like :) I got Kris a deal on a soda stream on Prime Day, and it's hidden and now I have to keep from giving it to him for another five months!

My great joy today is that I have two more weeks of wor****il a weeklong beach trip. Give me strength to make it through these two weeks where I am covering for 3 different people out on vacation...

B: 3 oz boars head chicken, munster cheese

L: AmyLu andouille chicken sausage - chips for Kris, maybe cottage cheese for me?

D: Salmon for Kris, either crab or leftover chicken sausage for me. I think I will be cooking this indoors considering the strong storms we are expecting!

E: Body Works plus Abs class tonight. I did boot camp Sat at 8:30 am and Zumba Sun at 8:30 am. I am sore, but they were both pretty fun!

Have a fab day, everyone!

QOTD: Footloose, and almost any Disney movie...

B: Coffee and protein bar

S: Protein shake

L: Cheese wrap w/turkey, mayo, & lettuce

S: Protein bar or Carbmaster yogurt

D: Grilled ham and eggs

AD: Low carb ice cream or SF Jello

W: 120 oz

E: 5 miles and 15 minutes of cardo fun

AC: Daily goal of 30 carbs or less...

TSS: 2 years 7 months