Drop sets (!!!)

Friday was my first day doing drop sets.

Drop setting is the practice of working to almost fail with a single weight, then stripping off approximately 10 to 30 percent of the weight to complete more reps to fail this time – with no rest in between. You repeat this process continually until you’ve stripped away all of the weight. You need to do it with a partner or trainer for most exercises, so they can drop the weight for you, thus minimizing the rest time.

Compared to straight sets, drop sets are super effective in inducing hypertrophy (muscular growth) but not conducive to speed or power (so it’s more popular with power-lifters and body builders instead of athletes). By adding a drop set and stripping off weight and continuing the set without rest, you must recruit “reserve fibers” and use everything in the tank to complete the set. After you complete one entire drop set, make sure you rest at least three minutes before doing another.

According to ALLMAX Nutrition, “The primary focus of drop setting is to shock the muscle by adding stress to a standard set. This added stress induces hypertrophy within the muscle amplifying muscle growth.”

I did my drop setting on bench and the end of my upper body workout, but you can do it at the beginning, too.

A1 Pull on Smith machine (4×10)

A2 Push on Smith machine (4×10)

B1 Reverse bench press (2×10)

B2 Upright row (2×10)

C1 Bench press drop set (4×10)

Rest 3 mintues

Give it a go!!

xx

ALH

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Focus Friday

Not a super insightful post today, but here are pictures of my new home in Broad Ripple (Indianapolis).

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This weekend I’ll be working, doing some car shopping and meal prep, and of course, brunching.

Lovely links:

I love Nike as much as the next person (actually way more), but I had to SMH when I opened this email yesterday. I’m sure it’s one helluva wind jacket and its so stylish, but that price???

How original does this grain-free cauliflower conscious recipe from Well+Good look?

xx

ALH

Focus Friday

I need to share with you a recipe I’ve pretty much perfected for the best peach smoothie.

The trick is getting as much peach out of the peach (make sure it’s ripe and soft) as possible. Cut super close to the core and salvage any juice that inevitably drips out when slicing it. I used ice cubes and more almond milk the first go around, but the combination of the two watered it down a bit too much, so the next time I used less almond milk, more Greek yogurt and put it in the refrigerator for 15 minutes after it was blended before drinking. I swear Carolina peaches are the best.

Peach protein smoothie

Serves 2

In a blender:

– Approximately 5 peaches, cut and peeled (squeeze any excess juice into blender)

– 1 scoop of vanilla Shakeology (or protein powder)

– 3/4 cup plain Greek yogurt

– 1/2 frozen banana

– 1 tsp cinnamon

– Dash of unsweetened almond milk

I topped mine off with bee pollen. Feel free to omit the powder if you don’t have any, but it won’t fill you up nearly as much as it will lack protein. Adding honey and reducing the yogurt to 1/2 cup is an option if you want a sweeter taste.

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Also as promised on Insta last night, here’s the recipe to the easiest, most original and delicious breakfast/brunch item that’s healthy, too. They’re great to serve with guests or at a shower because it will look like you spent a ton of time on it. They’re basically finger food, so that’s another plus as well.

Bacon and egg “cupcakes” via Sarah Wilson’s I Quit Sugar cookbook:

Serves 6 individual cupcakes

– 6 slices of bacon (uncooked)

– 6 eggs

– parmesan or feta cheese (optional)

– fresh basil or other herbs (optional)

Directions: Preheat oven to 400 degrees F. Grease muffin tin with real butter. Line each holder with a slice of bacon. Crack an egg inside. Top with cheese and herbs if desired. Cook for 15 minutes.

We had breakfast for dinner last night, and along with the cupcakes, I served sugar-free and gluten-free granola with a choice of Greek yogurt or unsweetened almond milk, plus grapes and peaches.

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I’m off to get my nails done with Mama and take her to get my favorite omelette before dropping her off at the airport. We accomplished so much this week in terms of getting my new house in order, and I couldn’t have done it without her.

Lovely links:

A recipe for a fiber-full breakfast complete with a balance of protein, fat and carbs (And, it’s not eggs, protein pancakes, avocado toast or overnight oats)

Loving this series from Becca Caddy titled “Food for Thought.” This week: When healthy food doesn’t always lead to a healthy mind-set 

As you know, I don’t like the taste of avocado by itself (but here’s how I get around that and still get my fix of avo’s benefits). I do love guac, though, and I can’t wait to try this five-ingredient pineapple guac recipe.

xx

ALH