Workout Wednesday- Killer Leg and Glute Workout

Today..instead of What I Ate Wednesday I'm going to do Workout Wednesday. I had some pretty boring eats and didn't have any new recipes to share but I have an awesome workout that I did yesterday to share. So I focused just on m legs and butt yesterday. It took an hour to complete this workout, stretching included. I didn't stretch at the beginning enough...I was just eager to start working out...always stretch before and after. I did do a light warm up though. M legs were killing me not even 12 hours after doing this workout yesterday and are pretty sore today. SO here it is!

     picture source

dumbbell step ups on a bench-10 each leg

lunge matrix- 3 rounds (I couldn't find a video of the way I do it, I found a bunch of variations, google it and see which you prefer)

wide stance barbell squat- 10 reps

single leg lateral hop- 10 in total (5 each side)

repeat this 3 times, 1 minute rest

single leg glute bridge, 10 each leg

single leg squat, 10 each leg, weighted or not, I don't use weights, I have balance issues and will fall if I use weights

narrow barbell squat, 10 reps

repeat 3 times, 1 minute rest

leg extension, 10 reps

seated leg curl, 10 reps

leg press, 10 reps

repeat 3 times, 1 minute rest

glute kickback machine or cable, 10 each leg

adductor machine, 10 reps

abductor machine, 10 reps

repeat 3 times, 1 minute rest

seated calf raise, 20 reps

wall sit, 45 seconds

walking lunge, weighted or not, 20 steps

repeat 3 times, 1 minute rest

I like to stretch during my rest period and spent some time stretching afterwards

Don't forget to click on the picture below to check out what some others are doing

 Disclaimer *I am not a personal trainer and have not had any education in regards to working out other than what I have learned on my own. Substitute  exercises that you cannot do due to any injuries you may have. Listen to your body. If you are unsure if you should be doing these exercises, consult a doctor first. If you are unsure of what each exercise is, please Google it or look it up on Bodybuilding.com. You are taking your own risks by doing any workouts that I post, therefore I am not responsible if you are injured in any way.*

The picture is not my own, it was copied and pasted

Chest and Abs

 

picture source 

I hate doing ab work so I try to incorporate it into my workouts a couple times a week. Then it feels like it over and done pretty quickly. I do really enjoy training my chest though. I added some exercises that will get my heart rate up without having to do any cardio. Ideally I would have done a bit of cardio with this workout, but I was super short on time.  

Stretch

Dumbbell Bench Press x10

Dumbbell Fly x10

Incline dumbbell bench press x10

60 mountain climbers

30 sec rest, if you need it, if not then keep going

repeat 3 times

Chest press machine x10

Machine Fly x10

Decline Dumbbell Bench Press x10

Decline sit ups x10

Hand to Elbow plank x10

30 sec rest, if you need it

repeat 3 times

Standing Side Crunch with Dumbbells x10 each side 

(Here's a link for a video)

Crunch with Legs on Stability Ball x20

Reverse Crunch x10

Air Bike x20

30 seconds rest, if you need it

repeat 3 times

Stretch again!

Disclaimer *I am not a personal trainer and have not had any education in regards to working out other than what I have learnt on my own. Substitute  exercises that you cannot do due to any injuries you may have. Listen to your body. If you are unsure if you should be doing these exercises, consult a doctor first. If you are unsure of what each exercise is, please Google it or look it up on Bodybuilding.com. You are taking your own risks by doing any workouts that I post, therefore I am not responsible if you are injured in any way.*

The picture is not my own, it was copied and pasted

Asian Blade Steak

I am participating in my first Foodie Friday today. I really like doing these link parties, I get to read so many blogs that I probably wouldn't have stumbled upon if it weren't for them. Click on the picture above to check it out!

 This steak recipe that I am posting was made a few weeks ago. I have never cooked a blade steak before this. It was this tough piece of beef that I wasn't quite sure what to do with. I don't like steaks with sauces so I knew doing a braise or slow cooker thing wasn't going to work.

I figured out that marinating beef in ginger really helps make it tender. We have used flank in our pho in the past and that's what we do, so I figured I might as well try it here. I wanted to grill the steak, I paid $9.00 for 2 big blade steaks, what a great deal. So I marinated it overnight and grilled it until medium well, let it rest, then sliced it against the grain. It was soooo tender and had so much flavour. We ate it with vermicelli, lettuce, cilantro, basil and mint and Vietnamese dipping sauce.

 

Asian Blade Steak

2 blade steaks

1/2 cup fish sauce

4 garlic

1/2 onion

1 tbsp grated ginger

1 tbsp minced lemon grass

2 tbsp sugar

Put all ingredients in a freezer bag or bowl. Let the steak marinate overnight. The next day, heat up your grill. Cook the steak 3-6 minutes per side, depending on the thickness of the steak and how well you like the steak cooked. Let it rest on a cutting board for 10 minutes, while tented with foil. Slice it against the grain, serve it with whatever you like.

What I Ate Wednesday #14

 
It's that time of the week again..man the week goes quick! Well I think maybe it's the weekend that goes quick, too quick. Click the picture above to head on over to Peas and Crayons, there you will find some great recipes and links to other bloggers participating in What I Ate Wednesday.

This weekend was the airshow that we have here every year. I have gone to a couple of airshows in other cities but have now gone to 3 here in my city. I looove the airshow! Check out this awesome plane

Okay enough about planes!

So here's what I ate

Breakfast

Chocolate Protein Oat Bran with strawberries and coffee, man I love that oatbran!

After this workout I had a protein shake
then another coffee

Lunch

Turkey Burger....mmmmm....

Supper

2 BBQ Chicken thighs, a sliced roma tomato, greek salad and white cheddar KD

After supper I had another coffee

Snack

Green tea, a rice cake with natural peanut butter and cinnamon and a few sour cream and onion popchips

Have you ever been to an airshow?
If you have what are your favourite planes?

45-60 minute Back Workout

 

picture source: http://www.health.com/health/gallery/0,,20306723,00.html

I did this back workout today and it felt great...I burnt alot of calories and didn't do one second of cardio, just the kind of workouts I love. I did plan on doing some cardio today but got to the gym a bit late and didn't have enough time..oh well..no complaints here. I love training my back! So here it is

Stretch your back before you start!

Take 30 seconds to a 1 min rest in between, whatever you feel like you need!

3 sets 12 reps seated row machine

3 sets 10 reps wide grip lat pulldown

3 sets 10 reps underhand cable pulldown

3 sets 10 reps reverse machine flyes

3 sets 10 reps each arm, one arm cable row, see this link

3 sets 10 reps straight arm pulldown

3 sets 8 reps seated cable row

3 sets 10 reps back extension

3 sets 10 reps bent arm dumbbell pullover

3 sets 10 reps seated rear delt flyes

Stretch again!

Disclaimer *I am not a personal trainer and have not had any education in regards to working out other than what I have learnt on my own. Substitute  exercises that you cannot do due to any injuries you may have. Listen to your body. If you are unsure if you should be doing these exercises, consult a doctor first. If you are unsure of what each exercise is, please Google it or look it up on Bodybuilding.com. You are taking your own risks by doing any workouts that I post, therefore I am not responsible if you are injured in any way.*

The picture is not my own, it was copied and pasted

Mustard Rubbed Pork Ribs with Apple Butter Brown Sugar BBQ Sauce

 

Click on the image above to check out what some others are eating!

 

I love ribs! These ribs are kinda like the other ribs I have posted but a little different. I really like mustard and I really like rubbing mustard on meat. I have been rubbing down prime rib roasts with mustard for years.  It worked out just as well with the ribs. The only thing missing was some coleslaw!

Ribs

2 racks pork ribs, I used side ribs

1/2 cup yellow prepared mustard, or whatever you have

Spices

1 tbsp garlic powder

1 tbsp onion powder

1 tbsp oregano

1 tbsp paprika

1 tsp salt

1/2 tsp pepper

BBQ Sauce

1/2 cup apple butter

1/2 cup brown sugar BBQ sauce

Place the ribs on a baking sheet lined with tin foil. Rub them all over with the mustard. Mix up the spices. Sprinkle all over the ribs. Let the ribs sit in the fridge for a few hours. You could cook them right away too, I like letting them sit.

Preheat the oven to 350. Cover the ribs with foil. Cook for an hour and a half, 90 minutes. Mix the sauce in a bowl and split it in half. When the 90 minutes are up you have 2 choices  

1. Slather  the ribs with 1/2 of the BBQ sauce and uncover the ribs, cook for another 30 minutes or so, until the sauce is bubbling and the ribs are browned

2. Preheat your BBQ,  Cut the ribs into 3-4 ribs per piece. Place on the grill until you get light brown grill marks on each side. Put the BBQ sauce on the ribs and cook abit more until the ribs get a bit charred.

Serve with the extra sauce on the side!

What I Ate Wednesday #13

Well It's time for What I Ate Wednesday. A day where bloggers from all over post what they ate for a day! Click the link below to check it out

  Alot of you were celebrating Memorial Day and had a long weekend on my day of eats. We had our long weekend last weekend and I had one again this week. Not because I wanted one or because it was an actual long weekend but it's because one of my babies has tonsillitis! Oh man he would be so mad if he knew I wrote one of my babies, he is 10 you know! So I stayed home and took him to the doctor.  Wanna know what happened on Monday that made me very happy? Dan Brown's new book, Inferno, came in at the library for me...YAY! Last week the new Iris Johansen book, Taking Eve, came in and I had just finished it Sunday night, perfect timing! Anyways here is what I ate Breakfast

 

2 little 100gram containers of full fat yogurt

1 tbsp chia seeds

1tbsp ground flax seeds

about 1/2 cup raspberries

3-4 tbsp plain granola

I love having this for breakfest, I was supposed to have hard boiled eggs and toast, but I forgot to boil the eggs Sunday night

I also had a BIG coffee with my breakfest!

Snack

I had to boil my eggs for the week so I just figured I would eat some

I also had another coffee!

Lunch

 Tuna Salad with Garlic Naan

3 cans of flaked light tuna

2 celery stalks, finely minced

1/4 red onion, finely minced

2 tbsp chopped dill

1/2 tsp salt

a few turns of the pepper mill

4 tbsp fat free plain greek yogurt

This makes 3 servings

Supper

Mustard Rubbed Pork Ribs with Apple Butter Brown Sugar BBQ Sauce (Recipe will be posted Sunday!)

lots of grilled asparagus

3/4 of Lipton Sidekick- Broccoli and White Cheddar

That's it!