Remember Fruit For A Bright Side With Dinner

Fresh lemon balm on this red fruit salad adds an interesting depth of flavor.
I used watermelon, strawberry, raspberry, and grapes.

Today's Workout

Back Squat:
8 x 135
6 x 185
5 x 225
5 x 275
5 x 295
5 x 315
2 x 335
1 x 355

Bench Press
8 x 135
5 x 185
5 x 205
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

Bent Over Barbell Row
8 x 135
5 x 155
5 x 175
5 x 185
5 x 205
3 x 225
3 x 225

Bench Press and Rows were done as superset.

Weighted Chin-up
8 x 25
6 x 45
6 x 45

EZ Bar Biceps Curl
8 x 90
8 x 100
4 x 110
4 x 110

Overhead Triceps Extension with E Z Bar
8 x 70
8 x 80
8 x 80

Lat pull downs on machine to burnout

Today's Workout

At Home Quickie:

50 push-ups
10 100lb bent over row
20 inverted row
8  shoulder press with 50 lb db's
4 each side db curl with 50 lb db's

30 push-ups
10 100lb bent over row
20 inverted row
8  shoulder press with 50 lb db's
4 each side db curl with 50 lb db's


20 push-ups 
10 100lb bent over row
20 inverted row
8  shoulder press with 50 lb db's
8 each side db curl with 25 lb db's

Today's Workout

Back Squat:  135 x 8
                      185 x 6
                      225 x 5
                      275 x 5
                      315 x 5
                      335 x 1
                      355 x 1

Barbell Bench Press alternated with Barbell Bent Over Row
Bench 135 x 8        
            185 x 5
            205 x 5
            225 x 3 (5 sets)

Row 135 x 8
         155 x 5
         175 x 5
         185 x 5
         205 x 5
         225 x 3 (2sets)

Weighted pull up
25 lb x 8
45 lb x 6 (3 sets)

EZ Bar Curl alternated with EZ Bar Tricep Overhead Raise
Curl 90 x 8
        100 x 8
        100 x 8

Tricep 70 x 8 (3 sets)                            

Cous Cous with Lemon Rosemary Chicken

What you need:
1 package thin sliced chicken breast
2 lemons
4 tbsp extra virgin olive oil
1 sprig fresh rosemary (4 inches)
1 package Near East garlic and olive oil Cous Cous
Salt and pepper
1 handful calamata olives, pitted
1 handful grape tomatoes
1 cucumber, peeled and finely diced
1 small package goat cheese
Parsley for garnish if desired

What to do:
Place chicken, olive oil, juice from 1/2 a lemon, and rosemary in 1 qt ziplock bag and put in fridge.
Boil 1 3/4 cups water in a medium saucepan.
Add Cous Cous and spice pack it comes with, then return to slow boil.
Slow boil for about 15 min, stirring often, until almost all water is absorbed or evaporated.
Turn off stove and let Cous Cous sit for a few minutes.
In large bowl, mix Cous Cous, cucumber, olives, and tomatoes
Squeeze in 1-2 tbsp lemon juice, cover and put in fridge for at least 1/2 hour.

While Cous Cous is chilling, heat grill to 500 degrees.
Spray grill with oil or cooking spray.
Cook chicken for three minutes, then flip, turn down heat and cook another 3 min.
When you flip chicken, slice a lemon in half and put both halves face down on grill for 3 min.
Remove chicken and lemon from grill and let rest for a couple minutes.

Take Cous Cous out of fridge, top with goat cheese, and lay chicken on top.
Squeeze one of the grilled lemon halves over chicken, and garnish with parsley.

Chicken and cabbage stew

What you need:

4 chicken breasts
1 onion
1 bag of baby carrots
1 green cabbage
1/2 Jar Eden Organics pasta sauce
Salt and pepper
1 tsp red pepper flake
1 cup organic chicken broth
2 tbsp coconut aminos
2 tbsp minced garlic

What to do:

Put carrots and chopped onion in crock pot.
Season with salt and pepper.
Place chicken on top of onions and carrots, top with red pepper flakes.
Chop cabbage into 1/2 inch slices, place over chicken.
Pour pasta sauce onto cabbage.
Throw in garlic, broth, and coconut aminos.
Cook on high four to five hours.

Coconut Curry Chicken

What you need:
1 lb chicken thighs
2 tbsp olive oil
1 large red onion, chopped
1 tablespoon minced garlic
1 thumb sized piece of ginger, peeled and finely chopped
2 tbsp tomato paste
2 tbsp curry powder
1 cinnamon stick
1 jalapeño, finely chopped
1 fresh green chili, finely chopped
2 heirloom tomatoes
1 can coconut milk
2/3 large carton chicken broth
1 pinch cayenne powder
Sea salt and fresh ground black pepper to taste
Juice from 1/2 a lemon
2 tbsp fresh cilantro, chopped

What to do:
Add olive oil to a large pot over med low heat.
Mix in the onion, garlic, and ginger.
Cook for 20 min.
Add in the tomato paste, cinnamon, chicken broth, cayenne, curry, salt and pepper, and coconut milk.
Stir well and cook another 20 min on med low.
Add in the chicken, tomatoes, lemon juice, and cilantro.
Let simmer for 1 hour.
Taste periodically and adjust salt and pepper as needed.

Serve with roasted sweet potatoes and parsnips.