Happy mid week! It was fro yo last night, btw 🙂 It was nice and cool this morning, to the tune of 58 degrees when I biked to the gym! Awesome! I decided to have a few more carbs with today’s preworkout snack instead of more protein, so I had a Balance bar (210 calories).
Tasty.
I got to the gym and had a fantastic workout.
| Exercise | Set/rep/weight | Muscle worked |
| Barbell deadlifts | 3 sets of 8 with 80# bar | Lower body |
| Chin ups | 2 sets of 2, 3 sets of 1 | Upper body |
| Dumbbell fly (flat) | 3 sets of 10 with 20# DBs (40# total) | Chest |
| Planks | 3 sets of 75 second holds! | Abs |
| Pliet squat with dumbbell | 3 sets of 8 with 40# DB | Legs |
| Dumbbell Shoulder Press | 3 sets of 10 with 15# DBs (30# total) | Shoulders |
| Nose breakers | 3 sets of 10 with 25# bar | Triceps |
| Seated calf raise | 3 sets of 10 at 110# | Calves |
| Seated lat row | 3 sets of 10 at 40# | Back |
Whew! I am almost up to pre-injury deadlift weight. I was at 95# before, so getting closer!
Today’s Lifting Move of the Week: Nose breaker! Also called the skull crusher, both of which are cool names and make you sound hard core 
The key to this exercise is to move your arm from the elbow only, because you want to isolate the triceps muscle. It takes a lot of concentration to do that, and to not drop the bar onto your face (hence the name). My arm does move a little, which is what I try to work on for this exercise.
Sorry for the video quality here. My tripod is on the fritz and I this was the best set up I could do. You don’t need to see the top of the bar anyway. I don’t really think you should be seeing any light at the small of my back. The funny thing is, I keep my abs pulled in to keep my lower back from arching, but I actually have a somewhat indented lower back, so maybe that is normal. You can even see it when I stand.
I was nicely tired after that workout, finishing just in time for John to pull up to the gym for our bike to breakfast! The path was nice and quiet this morning. I was happy to see this sign:
Oh yes. I had a sunflower seed bagel with cream cheese and a giant coffee!
We sat indoors today because of how chilly it was outside. Then we biked home. The ride home felt so good because I had eaten breakfast. Funny how that food and fuel thing works, isn’t it?
Must be vacation time for doctors. Work has been spotty at best today, which I am not fond of. We have 12 hours to finish our line requirement, but I like to work straight through most days (you know, kind of like a normal job). I don’t always appreciate having to go back and work after dinner because there was no work available during the day. Maybe it really is a good thing I am taking on this 2nd job.
Lunch break included an egg/egg white scramble with laughing cow and lots of hot sauce! I would have cut into it to show you, but it would have gotten to messy.
I am going to go blueberry picking this Friday! Yay!
So my goals for June were as follows:
- Enjoy my birthday (the 5th). Done and done!!
- 70 mile bike ride. Done! It was hard, but we did it.
- Read more books. I got out several books from the library, but didn’t finish 2 of them because I didn’t like them.
- Run a race. Done!
- Go sugar free for a few days during the month. Done. I did 4 or 5 days. It is a good practice to do, I think.
- Note I am not making a weight loss goal this month. Scale stayed put.
I have been doing some reading on intuitive/mindful eating recently – and does it not seem to be in the forefront of the blogosphere right now? Sometimes I think the internet is like the collective a la Star Trek. Resistance is futile. Anyway, this is going to figure into my July goals that I will outline tomorrow.
Random afternoon snackage:
Dinner time was the classic Lori salad!
I have to say that I eat a lot of chicken. I am always surprised at how much chicken we go through.
After some more work after dinner, John and I headed out to Starbucks to relax. That is where I am posting this from, too!
That’s a decaf coffee, just so you know! John is reading Agathie Christie while I type. Funny how I was quite the party girl in college, and now I like to sit in cafes and drink coffee and surf the web.
Question: Did you have any goals for June, and if so, how did you do?
I found a job finally! That’s been a goal for the last year 🙂
I love the blogwagon. I don’t drink green monsters and try to stay with what my trainer has me doing. I am intrigued with intuitive eating however. At least we’re all not on some lemon juice fast or something silly 🙂
.-= April´s last blog ..Weekend confessions finale =-.
No goals really for June…just keep on, keepin’ on, really! 🙂
I’ve found that I can’t trust myself, so intuitive eating is not really for me…
.-= Destination:Athlete´s last blog ..sickness- gear reviews- and giveaways =-.
Holy triceps! I was wondering what that nosebreaker move was when you mentioned it on my blog! I can really see it working your tricep!
Yes, mindful and intuitive eating is a hot topic right now. But, it is a long, long process to get to that point. I’ve been trying and some days I don’t ever think it’s gonna happen. I’m not ready to give up the fight though!
.-= Marisa (Loser for Life)´s last blog ..Run- Reduce- Retrain =-.
Look at your muscles!!! Your arms look GREAT!!! I like doing the skull crushers (that’s what Brad calls them) and yes, I totally feel hard core with them, lol! Your form looks really good…I think it’s hard to not get some movement in your arms, but you hardly have any.
My goal for July? Run a 10K with only walking at the very beginning (where there is a hill and 15,000 runners).
.-= Shelley B´s last blog ..Wednesday Workout Update and New Bike Pictures- =-.
My goals for June were to get all my workouts in and to start and keep to a writing schedule. I did both, so I’m calling it a successful month.
I’m still impressed by your 70 mile ride! I’m curious as to what your July goals will be.
.-= Desert Agave´s last blog ..Weigh In and a Failed Attempt =-.
As always, I’m in total awe of your strength routine. How long does it take you to do all that?
“blogwagon!” Perfect name for it from April, there! I dabbled with intuitive eating in June. I think it worked well for me last month because I was too busy to eat from boredom! I think, too, that it worked because I pretty much ate the stuff and amounts I would have eaten anyway, were I tracking. Maybe a little less breakfast, since I’m cooking for myself in the mornings, but that was the main difference. Also, no homework stress feeding, either. I still weighed most days, but no tracking. (Except the other night when we went to Outback and I was curious about the nutritional specs of what I ate.) It was rather nice, not tracking, but I would definitely go back to it if I were to bounce out of my current range.
Sorry…this is turning into a post! I’m looking forward to hearing more about your July goals, Lori!
.-= Pubsgal´s last blog ..Race Report- Tri the Coast Sprint Triathlon Relay =-.
The sunflower seed bagel looks SO good, yum! My goal was to workout/move every day this month and I did! It gave me so much more energy and happiness to get me through a tough month.
.-= Run Sarah´s last blog ..Just a Quickie =-.
PS I am totally nervous about trying skull crushers / nose breakers. I will start out with light weights!
.-= Run Sarah´s last blog ..Just a Quickie =-.
That’s so funny. I missed the one paragraph you wrote about intuitive eating etc., and then that’s what everyone commented on, and I thought, what the heck? Are people using Lori’s blog to just talk amongst themselves? LOL on me. Then I went back and found that paragraph in your post.
And yes, IE sure is in the blogosphere. That’s what I was going to write about tonight, if I get around to writing. I am very interested in your July goals. I’m not so much on goals, but I am very happy that I have been able to keep up with my intended schedule, esp. 3 lifting days/week at the gym, and at least one day/week in the pool. Of course, the walks with Noah are ongoing. But I have increased the running distance, so am also happy with that. We won’t talk about food right now…
.-= debby´s last blog ..The Journey =-.
i have never done that workout move-looks hard! i have been training for a 5K and i have been rocking it!
.-= kalli@fitandfortysomething´s last blog ..June Gloom =-.
I ended June weighing exactly the same as I began the month, so I am maintaining appropriately. There were some fluctuations, but nothing drastic. I’m pretty happy with that. I’ll post my results tomorrow, as I don’t have them here with me. I’d love to shoot for riding 200 miles in the month of July, but I don’t know if it’s reasonable.
.-= roxie´s last blog ..Is This What They Mean By Intuitive Eating =-.
I was going to ask if your back should have been flatter on what I call ‘head bonkers’. (From experience. LOL) Love that one, but I don’t do it nearly often enough. I may have to add it in more frequently if it means my triceps will be as well-developed as yours.
GIGGLED at the nosebreaker as we call em skullCRUSHERS.
not much better sounding huh?
.-= Miz´s last blog ..VFFs my new BFFs almostwordless Wednesday =-.
Got to love those skull crushers!!!! Yes, I have knocked myself in the head over the years! 🙂
Congrats on your June goals. I don’t have specific ones.. mine are always to just keep challenging myself in the gym & I do. I also have tried out new recipes & done OK in terms of how bad a cook I am!
.-= Jody – Fit at 52´s last blog ..Butt-Legs Tightening Help Shoulder Beauty Core =-.
Nose breaker sounds more likely to me–ouch! You look great lying there exercising. Good for you.
I met my June goals, pretty much. Exercised every day, drank all my water, ate more slowly, and lost 8 pounds. Let’s hope July goes just as well.
WOW! Your arms! You have some muscles, lady. 🙂
Happy birthday. I’m a little late. My brother shares the same day. My daughter’s is on the 6th.
Great job with those goals.
Lori it’s time to wake up! I’m waiting for your July goals as you said it was going to be different. I can’t hardly wait. 🙂
Recap of goals of June are on my blog but I can already say you’re did much better than I 😆
It was cold late last night/early this morning, wasn’t it! I’m actually posting a day behind, but I too was surprised by the chill morning air yesterday and last night when sun went down. On the other hand, it was a good hair day! No humidity. Glad you are almost back to where you were pre-injury. Your triceps look great in that video, by the way — heck, your arms in general look great. Very impressive guns.
.-= Ishmael´s last blog ..What a Long- Strange Trip Its Been =-.
You are a weight lifting machine! I need to get some inspiration from you and start doing weights more regularly.
.-= Lisa´s last blog ..Historic Hood River Dinner =-.
Don’t think I’ve ever done skull crushers but thought I did…oh well I’m not hard core anyways 🙂 Just squeeked through with my June goal….got under 250lbs!
I knocked off another 10 pounds in June! I really like your site and keep coming back regularly. The Savor book looks like a good one. The book that got me started is, “The End of Overeating” by Kessler. A definite keeper!
I am catching up, and forcing myself not to comment on every post. But I have to tell you that I am currently having a tempeh-bbq-feta pita, and I had a “Toronto style” bagel for breakfast this morning 😀
.-= Susan´s last blog ..Late Nights in the Tee Dot =-.