I am glad you liked my recap of the 1500 calorie week. I am tired of talking calories now, though LOL! Back to eating 😀
After fueling up this morning, I headed out to see what trouble I could get into at the gym.
After a treadmill warm up:
| Exercise | Set/rep/weight | Muscle worked |
| Barbell Squats | 1 set of 10 at 65#
1 set of 10 at 75# 1 set of 8 at 85# 1 set of 6 at 95# 1 set of 3 at 100# !!!!! |
Lower body |
| Dumbbell Pull Over | 3 sets of 10 at 30# | Back |
| Pushups | 3 sets of 10 | Chest |
| Decline Sit Ups | 3 sets of 10 | Core |
| Seated Calf Raise | 3 sets of 10 at 140# | Calves |
| Prone Cuban Snatch | 3 sets of 8 with 10# DBs (20# total) | Shoulders |
| Nosebreaker | 3 sets of 12 at 25# | Triceps |
| 1-leg deadlifts | 3 sets of 10 each leg with 15# DBs (30# total) | Hammies and balance |
Did you see that? I full squatted 100 pounds! 95 is tough, and I added 5 more pounds. You wouldn’t think it is that much heavier, but it sure is. I did 2 and then a 3rd. I got to the bottom of the 3rd and said “Uh-oh, I have to get back up!” I had to really power it back up, so I did not attempt any more. I re-racked, pumped my fist and said “Yes!!” LOL. Goober. Hopefully I can do 3 more by the end of the month. I have to say that I already feel the squats setting in. My quads are toast. Tomorrow ought to feel pretty good…
Then it was home for a well-deserved brekkie! Pumpkin custard cream of wheat topped with honey fluff, cranberry sauce, and toasted almonds.
Does that not look good? It was.
Slow start to work, so I actually went upstairs and got on the bike trainer for 30 minutes for my cardio. I usually will do that at night, but I will have to work tonight since the morning was slow. Love my trainer 😀
Lunchtime and we are using up the food in preparation for a trip this weekend. I made a yummy BBQ chicken sammie with laughing cow on a pita. And some rare applesauce.
This was a really good sandwich (pitawich?).
I have gotten a question or 2 on the lattes. Here is what we do. We have a cheapie machine – It’s a Mr. Coffee. It does a great job on the milk steaming, but the espresso could be better. Until we buy a new one, this will have to do:
First, the coffee filter gets filled and packed with coffee.
Then inserted into the machine.
The reservoir is filled with water and then you turn the machine to the brew portion. Espresso with crema coming out.
There is a mark on the coffee container that tells you when to start steaming the milk. Each mug has 8 oz of milk in it (and mine has 7 g of protein powder as well, those squats, you know). Place the mug with the tip of the steam wand just below the surface and turn to ‘steam’.
The steam will heat and froth the milk. You don’t want lots of big bubbles, so keep the tip below the surface of the milk. This isn’t like blowing bathwater bubbles.
Note how the steaming will aerate the milk and make it seem like more!
I love having my own personal barista.
Once the espresso is done, pour it into the steamed milk. If we got better crema, I would try latte art, but again – cheap machine.
Time for the ‘drizz’ as we call it. This is raw honey on mine.
That’s my usual afternoon snack!
With some of these:
If I could have one expensive kitchen gadget – it would be a really nice espresso machine. Best start playing Power Ball!
I actually ate fish for dinner tonight – this is Gorton’s Fish cake. It doesn’t taste very fishy, so I am okay with eating it (with hot sauce).
Even though I am eating more today, I seem to be doing well with keeping snacking in check. Yay! Now it is back to work with said snack and hopefully some football watching when I am finished.
Question: If you drink coffee, what is your favorite drink?
That’s impressive with squats. Way to go!
I love that you put hot sauce on everything. Makes me feel at home when I visit your blog. 🙂
One of my favorite coffee drinks is the java chip frapp at Starbucks. But recently I discovered a coffee house that roasts their own beans and I bought a bag of them for home. That and a little hazelnut creamer hit the spot.
Interesting idea putting the protein powder in there.
.-= Kelly´s last blog ..5K 27- So Close =-.
VERY impressive lifting. You rock, Lori! I’d say more, but I have to go eat now because your pictures made me soooooo hungry.
.-= Ishmael´s last blog ..Hot 100 Update 10 =-.
I actually prefer just plain old good coffee. With some half and half and splenda of course.
Woo hoo on the squats!
If I am getting coffee out, I like to get an Americano and ask them to leave room for cream. Lattes from a coffee shop is too much milk and hurts my stomach. An Americano with a shot of half and half is rich and tasty and not that much milk.
If I am at home I like to also make coffee with protein powder. I mix hot coffee, warmed almond milk, a bit of protein powder and a sugar free flavored syrup in my magic bullet.
.-= Carlee´s last blog ..Bacon and Broccoli Strata =-.
Oh now i want an espresso machine 🙂
Wow you go girl on those squats!!
.-= suzanne´s last blog ..Challenge day! Week 1 =-.
Nice work on those squats!
I make our coffee the night before because we like it cold: I make 2 servings of espresso in the old-fashioned thingy you put on the stove and stick the espresso in the fridge. In the morn’ I pour about one cup of skim milk into each cup and add about 2 tbsp of International Delights French Vanilla creamer. It gets a little fluffy at this point. YUM!
Congratulations on the 100 pound squats – that is awesome!!!
I do love strong black coffee, and a good cup of espresso. Wish we had a machine – like you say, need to play the lottery!
.-= Shelley B´s last blog ..Maui Flashback – Zipline Adventure! =-.
BLACK
HOT
AND
NOW!!
please to send me your barista STAT.
.-= MizFit´s last blog ..Sears Fit Club & MizFit =-.
You’re a weight rockstar Lori! Congrats on your 100 pounds milestone!
We have an espresso machine at home so we always drink espresso with hot milk. I’ve got a steamer on it but have to say never really used it. We usually heat up the milk in the microwave. But looking at your pictures I might try the steamer sometime.
Definitely try the steamer wand, Fran. The milk gets silky and has a nice texture.
You are a squatting ROCKSTAR!
Plain old black coffee for me. Not even any sugar in it.
Squat Star!!!
.-= Andra´s last blog ..The Wonderful Now =-.
Awesome workout Lori! Congrats!!! I had cut back on my weights when doing legs for years as I got so big but with age, all has changed & I have been upping it little by little to make sure the legs don’t get bigger than I want but I need heavier as they don’t like to stay “tight” any more. I did some way heavier than normal yesterday & I was feeling it right after the workout too & now as I do this! 😉
Your coffee drinks are always so pretty. I am a flavored coffee gal.. I am a baby!
.-= Jody – Fit at 53´s last blog ..Healthy Eating Help-Dont GIve Up! =-.
John is QUITE the barista!!! He can come over and make us some lattes with almond milk any time!!! 🙂 (and please come too…John, lattes for 4!!)
.-= Roz´s last blog ..VERY sunny Saturday =-.
Yaay for the 100# squats! I quit at 85. 🙂
.-= cammy@tippytoediet´s last blog ..Testosterize Your Weight Loss Efforts =-.
Wow on that weight workout! I was so taken with the Cuban thing I almost missed the squats. Great job! And love the personal Barista photo with caption.
.-= Amanda @ bakingwithoutabox´s last blog ..Theres Still Time for Pumpkin Butter =-.
I just found you!! So very happy I did. Lots of good, good stuff here that I can use!! I have a creative blog but just started a fitness blog, too. So you are going on there:)
Leslie
OMG ! Pumpkin custard cream of wheat topped with honey fluff, cranberry sauce, and toasted almonds.
WHo thinks of stuff like this??? I have gotten so many cool breakfast ideas from you and my weight loss clients are loving them!
.-= Susan @ Home Workout´s last blog ..Fitness Challenge of the Week – Week 3 =-.
I love coffee so much. If I’m out I usually get a plain soy misto or a cappuccino. If I feel like a treat I get a couple of pumps of syrup (never sugar free, gags me).
At home I make coffee in my french press then heat milk on the stove and fluff it up with a handheld frother. Sweeten with stevia in the raw.
.-= Ang´s last blog ..The Seasons Best =-.
I just like my coffee with a flavored creamer- probably like a latte. My hubby’s uncle is a huge coffee lover with one of those super expensive latte machines. We love going to his house to get the delicious coffee drinks! He is retired but works at Starbucks in his spare time…he likes coffee that much I guess! 🙂
.-= Alissa´s last blog ..When Monday Rolls Around =-.
I’ll have a double cappuccino, please, Mr. Barista Sir!
I like those, Peet’s (local chain) makes a wonderful mocha with sugar-free chocolate syrup! I get those if I need a dairy serving. I also like Starbucks’ sugar-free caramel lattes – they don’t have a no-sugar-added mocha, darn it. I also like just plain ol’ coffee (or flavored coffee) with half-and-half and almond milk. The almond milk actually adds flavor to the regular coffee – I notice when it’s not in there.
I bet you could have fun making latte art with the “driz!” I know it’s not the way they do it in the coffee houses, but it would work great!
And congrats on the 100 lb squats! Woot!!!
.-= Pubsgal´s last blog ..Week 2 of the Holiday Hoedown! =-.
Espresso macchiato! Shot of espresso with a healthy dollop of foam on top. I mix it all together to create espresso foam and drink it in two gulps 🙂 The foam has to be thick though, no bathwater bubbles. This post actually made me miss making lattes for a living 🙁
.-= Susan´s last blog ..Food For Thought Sundays- Sardines =-.