Off to the gym on my new bike this morning. It was a fast ride there. Definitely take some getting used to, I have to say. I locked it up at the gym and kept looking out the big windows to make sure it was still there LOL!
I am now working on some endurance, so I have lowered the weights and increased the reps a little bit.
| Exercise | Set/rep/weight | Muscle worked |
| Barbell deadlift | 3 sets of 10 with 65# bar | Lower body |
| Dumbbell Chest Press | 3 set of 12 with at 20# DBs (40# total) | Chest |
| Cable Squat to Row | 3 sets of 12 at 50# | Full body |
| Dumbbell pullover | 3 sets of 12 with 20# DB | Back |
| Captain’s Chair | 3 sets of 10 | Abs |
| Seated calf raise | 3 sets of 10 at 110# | Calves |
| Face Pull | 3 sets of 12 wat 20# | Shoulders |
| Nosebreakers | 3 sets of 12 with 25# bar | Triceps |
| Good Mornings | 3 sets of 12 with 35# bar | Lower back and hammies |
Note to self – Don’t be surprised when you do more reps that the workout takes longer…..
I then biked home. It felt fast. I didn’t have the computer on my bike yet this morning, so I don’t know exactly what my speed was and didn’t think to time it (with pre-coffee and all, that isn’t surprising), but it seemed fast. LOL.
I was ready for some brekkie! I mashed up a banana and cooked it with whole grain cream of wheat and topped with PB and jam. Breakfast of champions!
I would have had egg whites in there, but forgot those at the store the other day. I swear my head is just not quite on right lately.
Lifting Move of The Week: The Face Pull. No, it isn’t plastic surgery! This is actually a shoulder move and a fun one to do. You need to either be at the cable machine or you could also to this at home with a resistance band.
When you pull, think of pinching your shoulder blades together. That keeps the focus on the shoulders and not the arms. I split my legs as you can see in the video to keep from leaning. I found that if I stood with my legs together, I was leaning back and using my arms more than my shoulders, but that is just me. Your mileage may vary.
Lunch time included a bit of everything:
I should quit showing my lunches as they are boring during this heavy duty work phase I am in. I just need quick!
Saw that my choosing a bike post from yesterday has made it onto the homepage of FoodBuzz in the health section!
The dork in me gets excited about stuff like that!
I won’t bore you with the latte and chocolate snack I had. Groundhog Day anyone?? (I’ve got you, babe)
John left this afternoon to go to another bike shop to look for himself. Fran had mentioned the lack of bikes now, but up here in the North Country, biking season doesn’t last all year. Most shops will also sell winter sports stuff, so they aren’t buying new bikes because the season is ending soon (for wimps 
) and they need to gear up for ski season. However, that does mean some good deals!
Dinner time was a BBQ chicken salad and a POMtail.
Then I went back to work impatiently waiting for John to get home. He came home with a Specialized hybrid bike. I hope he isn’t too much faster than me! That meant we could go on a ride for this!
How long has it been since you have seen frozen yogurt on here?? Too long, I say. This was macaroon flavor with raspberry sauce. Yummers.
It was a good ride. Definitely faster than the old bikes, which I would hope to be the case! Broke in the bike with 16 miles today. Tomorrow we are biking to bagels, so another good ride. We will see how it feels!
Now I have to get back to work for another hour tonight.
Question: What are your quick go-to lunches?
Quick Go-to lunches:
Pack of wild salmon + bbq (or buffalo) sauce + hummus + laughing cow (queso & chipotle)+ spinach + tomato + tortilla (or dumped on a salad).
Sliced up bell peppers + leftover protein (usually chicken) from day before
Your gym looks so bright and clean! Looks like a good place to train.
.-= Laura´s last blog ..BodyBugg plus Learning New Things I like it =-.
I love using leftovers for lunch!!
Congrats on the new bike! May you enjoy many miles together! Oh, and I have a Specialized Hybrid and I hope John enjoys his even half as much as I’ve enjoyed mine.
Love face pulls! I frequently do them with alternating rear lunges tacked on, which is also fun.
Quick Go-to Lunch: boiled eggs, carrots, yogurt with walnuts/berries, or a simple sandwich of some sort.
.-= Cammy@TippyToeDiet´s last blog ..Post Party Syndrome =-.
Macaroon fro yo with raspberry sauce?!?! maaaaan that sounds good.
.-= Beth @ Beth’s Journey to Thin´s last blog ..If At First You Don’t Succeed… =-.
quickest go-to lunch? 25 grapes and 1/2 cup of low fat cottage cheese. Yumm.
That yogurt looks good, and it also looks like a nice small portion. Glad John got a bike.
I’ve never done face pulls, although I do another machine that seems to mimic the same movement. They look fun. Think I’ll try them tomorrow.
.-= debby´s last blog ..I’m Tired =-.
Glad to hear your bikes are working well for you! My favourite quick lunch is a PB on bread!
.-= Run Sarah´s last blog ..Sunday at the Folks =-.
Glad that you’re enjoying your bike! Thanks for the explanation of the shop, I totally get it now.
In Holland it’s custom to eat bread for lunch and that’s always ready quick. I love to see what you eat for lunch, you have a lot more fantasy there than I do with my bread
Glad you both got your bikes! Thanks for the video – although my first thought when I saw it was that, considering yesterday’s performance, I would probably whack myself in the face if I tried it!
.-= Amy´s last blog ..Carpe Diem =-.
hmmm
am I in spam?
I seem to always go to spam these days.
perhaps the internetworld knows something about me even I do not
.-= Miz´s last blog ..Oiselle Running wants to know… giveaway =-.
Nope – not in spam today
I do higher reps & yes, the workout is longer!
Keep enjoying that new bike. Hope it turns a bad into a good!
Loving that yogurt flavor!!!! I want some!
.-= Jody – Fit at 52´s last blog ..Learning From Experience – A MUST READ!! PLEASE! =-.
I loved the zippy music on your video, it had me tapping my toes
So happy John found a new bike and you’re able to get back out and ride together.
I’m excited to hear they’re putting out the winter gear ’cause I can’t wait to ride my snowmobile. I love riding my sled as much as you love riding your bike.
Have fun! Ride on…
.-= MB´s last blog ..Three Years Ago Today =-.
Hi. For a quick lunch, I just look in the fridge, and think about what I haven’t eaten yet, and think I need fruit, protein and starch. I usually save veggies for dinner. Usually my lunches are leftovers or yogurt or a quick tuna salad. I know. Thrilling too!
Vee at http://veegettinghealthy.blogspot.com
.-= Vee´s last blog ..Day 51 Wed Yummy Fruit!!! =-.
My go-to quick lunch is ff cottage cheese and canned mandarin oranges (or fresh peach or strawberries, depending on the season). No one ever bothers the cottage cheese, but I have to hide the little cans of mandarin oranges at the back of the fruit drawer so they don’t “disappear.” And yes, I buy DH his share, but . . . . Your face pulls actually did look fun. Once you get over the plastic surgery connection, they sound fun too–a lot more fun than Nose Breakers! Did you read my Bump in the Road post with the questions about bike shoe clips? I’d love your input.
I’d be worried my bike would be stolen too, after that! That yogurt looks so good!
.-= Alissa´s last blog ..Weigh In Day =-.
Face pull? In my case I will call that the pie hole cram. I can do a lot of reps, man.
Remind me why I said “yes” again??
[...] invigorating. This afternoon I went to the gym, did a really great workout, tried a new exercise (face pulls, which I came home to discover I had done incorrectly.) and then got in the pool for 20 minutes of [...]
I like Breton sesame crackers with a slice of swiss cheese and a piece of fruit for a healthy and quick lunch. I know I should eat sitting down, but if I’m in the middle of housecleaning this is also a good lunch for me to have and be able to set it out and eat it while I clean. Once it’s gone it’s gone.
.-= Leah´s last blog ..Resolution to Succeed =-.
Yaaayyyy for a new bike!! Maybe the Montreal incident was just a blessing in disguise
Love that face pull exercise. I do it with a lot of clients who have trouble with the seated back machines (when you’re really heavy or elderly, it’s hard to get up and down and in and out of those things!)
.-= Susan´s last blog ..Fitness Friday – Lifting Sets! =-.