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More Shapeover answers

The week seems to be going by fast, even though I was a day ahead of myself yesterday.  I was up bright and early for my gym workout today.  I slugged some protein and headed out.  So nice that it is almost light out when I leave for the gym!  Soon enough, it will be.

Today’s 28-Day Body Shapeover workout. Lower body.

Exercise Set/rep/weight Muscle worked
Barbell Squats 4 sets of 10 with 45# bar Lower body
Single Front Leg raises (on machine) 3 sets of 8 at 30# Quads
Side Lunges 3 sets of 10 with 20# DBs Lower Body
Stiff-legged Deadlift 3 sets of 10 with 55# bar Hamstrings/low back
Single leg hamstring curl (on machine) 3 sets of 8 at 25# Hamstrings
Cable standing abductor Raise 2 sets of 10 at 15# Hip Abductors
Standing Calf Raise 3 sets of 10 at 70# Calves
Seated single leg calf raise 3 sets of 10 at 20# Calves

This took 35 minutes to get through.  I don’t usually do single leg exercises. I really notice the difference in strength between my left and right legs when doing them. My thigh just can’t do what it used to do. I find this mildly depressing and I don’t really know if there is anything that can be done about it. I could go for a workup and everything, but other than physical therapy, I would not do anything surgical for my back at this point.  It’s more of a nuisance than anything else.

I got home to make coffee with the new machine!  It brews really fast. 4 minutes for a pot.  The coffee had a good clean taste, but needs to be stronger.  We have to adjust how much coffee we use now.  I had the coffee with breakfast in one of my new bowls!

From Japan.  It has a crackled interior:

A new bowl makes everything taste better!

I have gotten a few questions on the 28 Shapeover program, so I will address them here.

1. Helen asked if this could be something done at home.  Yes! The nice thing about this book (and Brad Schoenfeld’s in general) is that he also gives you an alternative exercise to do at home if you don’t have access to a gym.  You just need dumbbells and some resistance bands.  When I did this program a couple years ago, I did it at home.

2. The eating protocol.  This book does provide an eating protocol.  It is about 1400 to 1500 calories per day.  I am not following this. I am only doing the strength workouts.  It’s basic and balanced, although a heavier emphasis on fish than I would ever eat!  I’ll post a couple sample days of eating from the book later this month just to show you.

3. Being sore. Okay, this is not program specific, but Jill asked if I still get sore after workouts.  I rarely get sore from lifting anymore.  I certainly wouldn’t want to lift 3 times a week if I was sore after each workout!  That is no fun.  Only if I do really heavy work or something that I haven’t done in forever will I be sore.  And it isn’t as sore as I would get when I first started lifting.

Let me know if you have any other questions!

Lunch was quick today.  My literacy learner and I moved our tutoring session to today at noon.  So, I grabbed a quick bar on my way out of the house:

I used to eat these bars all.the.time.  I was addicted – anyone remember that?  Now it is only very occasionally.  John eats a lot of these bars as a snack, so they are in the house.

After I got back from tutoring, I was pretty hungry, so I had a pear and got right back to working.

John came by shortly thereafter with my latte.  See how I have to work?

Pixie was curled up in a ball and totally snoring away here, too. No room in my lap for the laptop!  But, I work around the cat – sucker that I am.

For dinner, I had more processed food.  I forgot about this that I got at Trader Joe’s.  Product fail –

I kind of wondered if the wrong thing was put in the box.  This is supposed to be 3 servings!  Another fail there.  The dish has 4 little slices of the paneer.  3 servings??

On the plate:

This is 1.5 servings, according to the box.  John and I split this entire entree. Note the Nut Thins on the side.  That is what was left from my whole serving of those that I nibbled on while fixing dinner.

I will say – this was actually pretty good!  Both John and I liked it.  I don’t think I would get it again, but at least we liked it.

Finishing up work tonight and I hope to get around to catching up on some blogs!  Bring on Friday!

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19 comments to More Shapeover answers

  • I don’t do a lot of lower body weight stuff because of my knee issues. I do squats, lunges and that’s about it. Any other tips for someone who has had knee issues in the past?

    • I have chondromalacia and doing things that strengthen the muscles around the knee were recommended to me, like leg lifts and hamstrings curls. Wall sits are really good as well.

  • Kim

    Ha, I’m glad I’m not the only one who won’t disturb my cats when they are sleeping. On the contrary, they have no problem disturbing me at 3am when they want to go outside – sigh… Happy Almost Fridayhappy

  • I remember the Balance bars–40-30-30, right? My favorites were the Peanut Butter Chocolate. I love that you do literacy tutoring.

  • That’s interesting that you don’t get sore any more. I feel that way sometimes. Sometimes I worry that it means I’m not working hard enough. But sometimes my arms are fatigued enough that I don’t really feel like typing or quilting!

    Ahh, the bars. I have a little ‘thang’ going on with the quest bars right now…

    I LOVE your bowl.

  • What a speedy coffeemaker!

    I bought a box of those nut thins a couple weeks ago and Jeff could not keep out of them…cracked me up, as it’s usually ME who has the issue with snacking. They ARE good. happy

  • Yay for the new “Zen” bowls.

    Now, why did you cover the perfect Pixie view with a big coffee cup?! happyAnd I don’t believe she’s snoring!

    Feldenkrais Method might be something that could help with the issue.. I must write about it on my blog.

  • the bowls are gorgeous happy

    the sun has begun to peek up as I leave to my work out too happy

  • Miz

    PLEASE LAUGH I read four minutes for a pot and thought OH NOO THAT LONG?!?!

    happy

  • Linda Kuil (Frickin' Fabulous...)

    Bars…mmmm…it’s a good subsitute for candy bars, right???

  • I remember your bar addiction! I love Larabars but I’d say I’m more addicted to dark chocolate covered cashews. Luckily I’ve stayed away from those for the last few months because when they are in the house, it’s TROUBLE!

    How is the tutoring going? Are you enjoying it?

    • I don’t think I could have dark chocolate cashews in the house. I have enough of a problem with regular cashews!

      The tutoring is going okay. I feel unqualified sometimes. I do wish that my learner took it as seriously as I do.

  • I still have not been able to find the nut thins around here darn it! I really want to try them.

    I’m going to try to find that book at the library so I can look it over before decided to buy it. 35 minutes is a bit long for me to work on ST – but I could probably split the days or exercises or something. I’d really like something to jazz up what I’m doing now but I know myself well enough to know that if it goes more than 20 minutes or so, I’ll quit big grin

  • Lori's Mom

    The design on the outside of your new bowl looks like oatmeal with steam rising from it….with maybe a little cinnamon mixed in!

  • One of my legs is stronger than the other too but I can’t remember which one LOL.

    I had a meal made of a processed food product too last Wednesday. It has been so long since we had that but I didn’t like it that much. Making things myself is much better.

    Have a great weekend Lori.

  • I can’t keep any bars in the house. I find myself eating them when I’m not hungry and instead of healthier foods. But I do like them when I travelhappy

  • I love the new bowl! I can’t keep bars in the house, I could eat like 5 of them!

  • How did I miss this post – SORRY!!! I love your new lifting program but understand the easy gaining you talked about previously….. I was like that when I was younger. I still can but nothing like when I was younger & yes, that means in my 40’s too! happy 50’s have been challenging! winking

    I use the cable for inner/outer/butt & have for over 15++ years. Never gets easier! winking

    Pixie love!

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