Shop Amazon

Categories

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!

Be Sociable, Share!

19 comments to More Shapeover answers

Leave a Reply

  

  

  

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

CommentLuv badge