Wednesday, October 19, 2016

Deload Week

I started getting a cold last weekend that lasted into the first half of week, but it was actually perfect timing because I was thinking about taking a deload week anyways before transitioning into month 2 of the leg program I'm following.

Also perfect timing was the weather-it was absolutely gorgeous and SO warm the first few days of the week! Gotta love 85 degrees in October. I just had to take my workouts outside to take advantage of it...because I know we may not have many more days like this left. I didn't feel too bad, but definitely didn't have much strength or endurance, so I kept the weights light or just did bodyweight exercises.

By Friday I felt pretty good so I decided to finish the week in the gym, but I still kept the weights pretty light(ish).

1a)Pushups 12/12/3x10
1b)Chinups 9/9/8/8/8
2a)Reverse sled drag 6x25ish seconds
2b)Band pull-aparts: 5x15
3a)Farmer's walks 3x45 seconds
3b)Band walks 3x12-15
4)Single leg glute bridge foot elevated 3x12


1)BSS 3x12
2)Split stance RDL; 3x12
3a)Goblet squat: 3x12
3b)Band glute bridge: 3x20
4)Clams: 2x20
5)Plank knee tucks: 3x20
6)Glute kickbacks: 2x20

1)Landmine press: 3x10
2)Hammer strength row: 4x12, 2 sets single arm, 2 sets double
3)Lateral raises: 2x12/10+5(drop set last set)
4)Cable race pulls: 15/20
5)Incline bench reverse bentover raises: 2x15
6)Ez bar curls: 2x12/ seated incline db curls:1x12/1x12(+8 more standing)
7)Ball pikes: 2x14/ reverse crunch on bench: 2x12

1)GHR 3x10
2)Reverse hack squat: 15/12/12/10/10
3a)Band hip thrusts: 3x20
3b)Reverse lunge 3x12
4a)Cable pull-through: 15/15/12/12
4b)Smith machine calf raise: 20/15/12/12
5)Seated calf raise: 15/12/12
6)Prowler-as many trips in 5 minutes(6)
7)Standing band abductions: 2x15

Road Trip!

This past weekend, the hubby and I went on a little road trip for a wedding of a friend of his in Tennessee. The wedding was about 5 hours away, so we decided we'd make it a weekend trip and make a stop in Corbin, Kentucky to go see Cumberland Falls, since I've been wanting to go there for a while. 

I am always up for a road trip, so I was super excited. It ended up being an awesome weekend for a trip! Warm weather, sunshine, and no rain. Absolutely perfect. 

The drive to Corbin was about 2 and a half hours, and the plan was to get there and do some hiking at Cumberland Falls, stay at a hotel for the night, and then drive the last half of the trip the next morning to Cleveland, Tennessee. 

Like I said, it was an absolutely gorgeous day to explore the falls. It was so beautiful there.

There was a trail that took you to a really cool spot where you could climb up on all these big rocks to see an awesome view of the falls. I had so much fun climbing the rocks! I was so in my element.

Of course, we had to stop and take some flexing pics along the way.

We got a later start leaving from our house Saturday morning than we were wanting to, but I really wanted to go on the Eagle Falls Trail that I had read about. We didn't start the trail until about 6:30, and I was worried about it getting dark, but I thought we'd be able to make it back before then.

Wellll....turns out I was wrong. The trail took us longer than we expected, and it was pretty strenuous. Lots of uphill and stairs, but it was fun. Well, at least the first half was fun.We finally made it to the Falls before dark, but the way back was a different story. 

On the way back, it started getting darker and darker, and it was getting really hard to see where the trail was. At one point, we veered off trail without realizing it and then couldn't find the way we were supposed to be going. 

At that point, I started getting a little hysterical. Luckily, Matt brought his phone and used his flashlight app and we were able to get back on track. It was still really hard to see the trail though, and then we were worried that his battery was going to die and we'd be stuck in the middle of the woods not able to find our way out. I was definitely freaking out inside imagining us having to stay the night in the woods, or getting attacked by a wild animal and ending up on one of those Dateline shows. So I just started praying, and thank God, we were able to stay on the trail and make it back. 

It was after 8:00 at that point, and we felt like we had been hiking for hours on what was supposed to just be a mile and a half trail. We were also starving, so we stopped at Applebee's to pig out before heading to the hotel. Needless to say, we slept very good that night!

The next morning, we ate the hotel breakfast, then headed out to Tennessee for the wedding. It was another perfect day, and we found a nice little spot about halfway through our drive to stop for a picnic lunch. I had packed some turkey sandwiches, yogurts, apples and pumpkin muffins for the drive, and protein bars for snacks along the way as well.

We changed into our wedding clothes at the gas station, so that was fun! Ha.The wedding was beautiful, but we didn't stay long since we had such a long drive home. 

This month is our 13 year dating anniversary. I've enjoyed 13 years of fun adventures with this man, and I look forward to many more. :)

Monday, October 17, 2016

Workouts of the Week

Happy Monday! 

We got back late last night from a road trip to Tennessee for a wedding, so I'm just now getting the workouts up. I slept til 9:30 this morning, but I really needed it after a weekend of hiking and travelling for hours. Looking forward to some relaxation tonight when I get home from work!


1)Barbell hang power snatch: 85x3x3
2)OH barbell press: 85x3x3/75x7
3a)T-bar rows: 8/8/9/12
3b)Pushups: 4x10
4a)Face pulls: 4x12
4b)Ab wheel rollouts: 2x12/2x8 (first set on knees, last 2 negatives)
5a)Sled drags 6x20-25 seconds
5b)Band walks 4x15
6)Band glute bridge 1x50

I was able to get 10 reps with 165 today! I know to some that's nothing, but for me, 10 reps is torture, and 165 is heavy for me to do for that many reps.

1)Squats: 165x10/9/9
2)Deficit deadlifts: 165x12x1 20 second rest
3)Walking dumbbell lunges: 3x15
4)Leg press: 4x15
5)Leg curls: rest pause set to 100
6)Calf raises: 3x10/1x15
7a)Feet elevated band glute bridge: 3x20
7b)Seated abductions: 3x20

1a)Overhand grip pullups: 2x8/15x3x5
1b)Handstand pushups: 6/5/5/4/3/3
2a)Incline bench press: 85x3x8
2b)Underhand grip inverted row: 4x10
3a)Lateral raises: 3x10/1x15
3b)Kettlebell bicep curl: 3x12
4)Pull-aparts x100
5)Plate carries: 4x20 seconds (holding two 25lb weight plates up at shoulder level)

Body was not feeling good this day and my back was cranky, so I kept the weight lower for deadlifts, and just did a couple of back off sets. I have a massage next week, and I think I'm also going to take the week off squats and deads and give my back a break.

1)Broad jumps 3x3

2)Deadlifts: 225x3/205x3/205x3
3)Wide stance deadlifts: 165x2x8
5)Narrow leg press: 5x10
6)Glute ham raise: 3x20
7)Reverse hyper machine glute kickback: 3x12
8)ABC plank: 3x

Here are some good fitness posts I came across recently:

Motivation Is A Scam
Don't Hate Carbs, Hate the Calorie Game
Are You Overtraining?
You Don't Need to Love Your Body
The Myth About “Bad” and “Good” Food: It’s not a real thing.
Does Lifting Heavy Make You Bulky?

Monday, October 10, 2016

5 Reasons Why Abs Are Overrated

Oh, 6 pack abs...the desire of every man and woman in the fitness world. All  you have to do is scroll through Instagram fitness accounts to see that it is inundated with ab selfies. And usually, the better abs, the more followers, and the more people who idolize and worship you.

But are 6 pack abs really all they're cracked up to be? I think not.

There was a time when all I wanted was to get 6 packs abs, but when I realized the cost...for me, it just wasn't worth it. For myself and most(not all) women, having visible abs requires an unhealthy and unsustainable body fat percentage. Yes, they look cool and are the result of extreme dedication and hard work, but as someone who has been leaner with more visible abs, I can say that for me, they are overrated.

Here's why:

1. They have nothing to do with health.
Having 6 pack abs can actually be detrimental to your health. Being at an extremely low body fat percentage for an extended amount of time can have many damaging side effects, such as hormonal imbalances, low energy levels, loss of menstruation, osteoperosis, low libido, and heart problems. Making healthy food choices is one thing, but damaging your health in the quest for 6 pack abs is a whole different thing.

2. They have nothing to do with strength. 
6 pack abs are purely for show. Yes, a strong core is important for lifting, but visible abs do NOT mean you are strong. Fueling your body with more food and having a little more body fat is much more conducive to being strong than having shredded abs. And being strong is awesome.

3. They can lead to disordered eating and body image issues. 
To be lean enough to have 6 pack abs, you have to be extremely meticulous about your eating, which can often lead to disordered eating or actual full blown eating disorders. It all starts when you begin to fear and restrict certain foods. Then you start to constantly stress about your meals and what you "can" or "can't" eat. Your life basically begins to revolve around your meals and workouts. It can also really mess with your mind when it comes to body image. No matter how lean you get, it's never enough. You'll begin critique your body in the mirror and be disgusted by any ounce of fat or "flaws" that you see on your body. And once you've gotten lean enough to see your abs, it can be really hard to give them up, even when you know you need to for health reasons. Gaining body fat after being that lean can be a very hard thing mentally.

4. They limit your ability to gain muscle and strength.
Trying to always be at a very low body fat with visible abs will make it hard to gain muscle and get stronger. To be strong, you need to fuel your body with lots of food, and to build muscle, your body needs more calories than it burns.The opposite is true when trying to lose fat or maintain visible abs-you need to consume less calories than you burn, which makes it very hard to build muscle and increase strength.

5. They don't allow you to live the fullest, healthiest life. 
Being extremely lean often requires very strict dieting. In order to adhere to your diet, you may begin to have anxiety about going to social events. You will have to pack all your pre-prepared and portioned out meals in tupperware containers and haul a food scale around with you everywhere you go. I've heard of people eating cold fish or chicken out of baggies(gag me), or just avoiding social situations entirely...all for the sake of being super lean. To me, that's no way to live. To me, that is not living life to the fullest. There's absolutely nothing wrong with wanting to eat and be healthy, but living a healthy lifestyle is supposed to ENHANCE your life. When it's taken to the extreme, I believe that it detracts from your quality of life.

Now, I know all of these are not true for everyone, but for me, and for countless others, they are. If you have 6 pack abs, and you're happy and healthy, then that is awesome. We all have different genetics, we all hold fat in different places, and we all have different metabolisms. Some people will be able to maintain visible abs in a healthy, balanced way, while others simply can't. And that's okay! There should be no judging anyone based on how lean or not lean they are. But to those of you who don't have visible abs, just know that you're not missing out on anything. To me, there are SO many other things to think about and pursue in this life than abs.

Sunday, October 9, 2016

Workouts of the Week

Another boring weekend in the Cappotelli household. My hubby has been sick, so he just wanted to lay around all weekend. It was a gorgeous weekend, with sunny skies and 70 degrees. It's supposed to be like that all week! Yay for Fall!

So for this weekend's treat meal, I made pulled chicken and tater tots, and we had peanut butter chocolate chip cookies for dessert. I'm usually not big on cookies, but for some reason this week, they sounded really good to me, so that's what we had!

Pulled chicken is one of our favorite meals to make at home. I just throw some chicken thighs in the crockpot with barbecue sauce-so easy. And my hubby LOVES these Alexia tater tots. They're seasoned with roasted garlic and cracked black pepper, and they are sooo good.

I was totally lazy and just went to the store and bought pre-made cookie dough. I usually love baking stuff from scratch, but I didn't have the ingredients on hand.

On to this week's workouts! This leg program is still kicking my butt, but so far I've been able to increase weight/and or reps on squats and deadlifts each week. This coming week will be week 4, and then the workouts change.

Presses felt stronger this week. Maybe it was that my shoulders were more warmed up from doing snatches first...or perhaps the pumpkin donuts I had the day before? ;)

1)Barbell snatch: 85x3x3
2)Overhead press: 65x6/75x5/85x4/85x4/75x6/75x6


3a)1 arm row w/kettlebell(deadstop): 60x8/7/7/53x10
3b)Pushups-4x10(feet elevated)
4a)Reverse hypers: 90x4x15
4b)Band walks 4x15
4b)Trx face pulls 4x12
5a)Hanging leg raises: 1x10/3x8
5b)Band glute bridge: 2x30
6)Reverse sled drags: 6x25ish seconds

I look forward to this day because of squats...but I dread all the rest of it. I was able to get 165 for 3 sets of 8. Next week is all out week, so it's gonna be tough. 10 reps is my goal with 165, and that will be a rep PR! Actually, I think 9 will be a PR, so I'd be happy with that.

1)GHR: 12/10
2)Squats: 165x3x8
3)Deficit speed deadlifts: 165x12x1
4)Barbell walking lunges: 3x15
5)Leg press(wide): 4x15
6)Seated leg curls: x100
7a)Calf raises: 3x10/1x14
7b)Band feet elevated glute bridge: 3x25
8)Cable abductions: 3x15

1)Wide neutral grip pullups: 17.5x6/5/5/5
2)Bench press: cluster set-115x2-2-2 w/15-30 second rest (x2)Rest 2 minutes between sets/ 110x8
3a)Dips: 25x10/8/8
3b)Cable row narrow grip: 8/8/10/10
4)Lateral raises: 10/10/12
5)Cable bicep curl: 3x12-15
6)Pullaparts x100
7)1 arm overhead carries: 50x 2x25(ish) seconds each arm

1)Broad jumps 3x3
2)Sumo deadlifts: 185x3/205x3/225x3/235x3
3)Wide stance sumo deadlift: 165x2x8
4)RDLs: 145x3x12
5)Glute ham raise: 3x20
6)Narrow stance leg press: 270x5x10
7a)Cable pullthroughs: 3x15
7b)Seated band abductions: 3x25
Bike sprints: 6 x 15 seconds

Since increasing carbs over the last few months, I've gained almost 5 pounds! For me that's a lot, since I maintain my weight fairly easy and don't ever fluctuate more than a pound or two. I can definitely tell I've gained some bodyfat, especially in the midsection, but that's to be expected. I think my quads look a tad bit bigger, but not much. But at least squats and deadlifts are feeling strong, so I'm happy! :)

Tuesday, October 4, 2016

Pumpkin Patch Pics!

October is here! Such a great month here in Kentucky because finally you can BREATHE when you walk outside.

Every year on the first weekend of October, my family goes to the pumpkin patch at  a local orchard/winery, and it's always a good time.

Of course, I have to take alll the pictures of Celeste. I just can't take her cuteness, and her little crinkly nose when she smiles!

Here's me with a few of my cousins.

Celeste just loved being up on that tractor!

My adorable little cousins at the pumpkin patch!

My sister with her boyfriend and his kids on the wagon

Wagon ride selfies!

And of course, I got my pumpkin donuts! They make them fresh right there on the spot, and they are sooo warm and delicious.

We all went out to dinner afterwards, and I had this amazing chicken, bacon, and cheese sandwich, which I inhaled. 

Welp, that's all folks! 

Sunday, October 2, 2016

Workouts & What I've Been Eating

I need to switch up my upper training or something, because upper body is getting to be sooo boring. I may just start training legs every day. Haha. Not.

1)Cleans: 95x3/115x3/125x3/125x3
2)Press: 65x5/75x5/80x5/80x5/70x8
3a)T-bar row: 65x7/65x7/55x8/55x8
3b)Pushups: 3x12
4a)Band walks: 4x15
4b)Cable pullthroughs: 4x15
5a)Farmer's walks w/ KBs: 70x4x35 seconds
5b)Band feet elevated glute bridge: 3x25
6)Reverse crunch: 12/12/12/10

Upped squat weight from last week. Kept a rep or two in the tank, so I can try to increase reps next week. Didn't increase weight on anything else, because I still was dying this week after the lunges. I'm such a wimp! Right now I'm loving the band glute bridges/hip thrusts for high reps because I feel them in my glutes SO much. I've been doing them at the end of my workouts 2-3 times a week.
Was hoping Arnold would give me some motivation.
1)Squats: 165x3x7 1 minute rest
2)Deficit speed deadlifts: 12x1 20 second rest
3)Short stride walking lunges: 3x15 45 second rest
4)Wide stance leg press: 4x15
5)Lying leg curl: rest pause to 100 reps
6a)Calf raise: 4x10-12
6b)Seated band abdcutions: 3x30
7)Band hip thrusts: 2x30

1)Pullups: 50 reps (wide neutral grip) Sets looked like this, all kept short of failure: 10/7/7/5/5/5/5/5/1
2)Bench press: cluster sets w/115 -did 2+2+2 with 15-30 seconds rest, then rested 2 minutes and did another cluster set. Last set was an amrap with 105- got 10 reps
3a)Narrow grip pulldown: 1x8/3x12 (dropped weight each set)
3b)Seated Arnold press: 9/9/10
4a)DB lateral raise: 3x12
4b)EZ bar bicep curl: 8/8/ 8+8 (drop set)
5)Stir the pot plank: 3x30 seconds
Finished with jump rope and handstand holds for about 5 minutes. Got a 25 second hold on my last set!! 

Today, my grip strength sucked by the time I got to the RDLs. I've never had an issue with it before,so I don't know what the deal is! Deadlifts feeling good though. I think my sumo has caught up with my regular deadlift-not when I max out, but at least for reps.

1)Broad jumps 3x3
2)Deadlifts-heavy triple: worked up to 230

3)Wide stance deadlift @60% : 160x2x8 (I did touch and go)
4)RDL: 140x3x12
5)Narrow stance leg press: 5x10
6)Seated leg curl: rest pause to 50 reps
7a)Back extensions: 3x20
7b)Clams: 2x20
Bike sprints: 6x15-20 seconds

So here are a few meals I've been eating lately:

This has been one of my favorite weekly dinners. Roasted cauliflower, roasted red potatoes, and a lean beef burger. This is normally what I eat the day before squats.
Add caption
Jelly toast is ALWAYS a staple in my diet. I use Smucker's or Kroger brand low sugar strawberry preserves and Trader Joe's sprouted wheat toast, which I absolutely LOVE. This is usually a lunch on workout days.

Still loving my English muffins topped with sugar free syrup and bananas! I am a banana eating fool right now. I love them. And I'm sooo excited that the pumpkin Thomas English muffins are out now!

I still make my banana or pumpkin muffins weekly. They are great for a snack with a protein source, or if I want a little dessert after dinner. They're so good.

 Y'all...I am becoming a pro at omelet making! I used to always fail and end up making scrambled eggs, but now I've got it down. I usually use 2 eggs, 2 egg whites, mozarella cheese, turkey bacon, and mushrooms. So delicious.

I've been eating pasta a lot lately. It's just so easy for dinners, since I usually already have ground turkey cooked up anyway, so I just cook up some pasta, then add some sauce that has no added sugar from Meijer.