Man, is this week over yet? Today seemed very long. I slept fitfully. I should just set an alarm because I wanted to make sure I woke up so I could be at the gym by 7, so then I kept waking up every 15 minutes from about 5:30. Ugh.
Base workout B today from Female Body Breakthrough. I had my usual pumpkin protein drink and got to work. New exercises and routines and I kept the weights lighter. The warmup went faster today since I had already done it.
|Russian Twist||3 sets of 10 each side with 10# DB|
|Prone Cobra||3 sets of 60 second holds|
|Lateral raise||3 sets of 10 with 5# DBs|
|Overhead Squat||3 sets of 10, 1 set with wooden bar, 2 sets with 20# bar.|
|Single Leg/Single arm Deadlift||3 sets of 10 with 10# DB|
|Single arm cable lat pulldown||3 sets of 10 at 20#|
|Bulgarian Split Squat (video)||3 sets of 10 with 10# DBs|
|High Cable Row||3 sets of 10 at 50#|
The Russian Twist is something I am going to have to be very, very careful with. It kind of mimics the move I shouldn’t do because of my herniated disk – and I could feel it. So, I have to modify and do less range of motion. Also – the Bulgarian Split Squat, which makes no sense because people from Bulgaria just call them squats, is a thigh burner. Burning!!! It really is just a stationary split squat with the rear leg elevated on a bench. Holy crow is it hard. I forgot how hard this was – and truthfully I don’t really like it much (because it is hard – wuss!). The key with this exercise is to lay the back foot so you are resting on the top of the foot and not the tip of the toes. That way you can’t cheat and lean back onto the raised leg.
The prone cobra – like the plank (kind of the plank in reverse, really), is an exercise looks like nothing, but it sure feels like something! At first it is easy and you think 60 seconds will be no problem. After 30 seconds it gets hard. 45 seconds and it felt like forever until I hit 60! I hope to be at 90 seconds after 4 weeks, which I laugh at now, but it’s my goal.
Here is a nice guide on the prone cobra. You can do these anywhere, too.
So, Tuesday’s workout and today’s will be alternating for the next 4 weeks 3 times a week. I probably won’t list the workouts again until near the end for comparison of how much more weight I am lifting. Each time, you are supposed to increase the weights/intensity of 2 or 3 of the exercises. I hope I don’t get too bored with these 2 workouts. My one beef with NROLW was I was bored by the end of the first phase and ready to mix it up.
I chugged the rest of my protein drink in the car on the way home and made up brekkie:
Banana custard oats. Yum
Regarding the eating plan for the FBB, I am doing pretty well with it. I have trouble on non-lifting days with the 6th meal, which would be a morning snack. I just forget about it while I am working. I probably just need to make my breakfast smaller so I get hungry enough to remember.
Lunch time! My new favorite thing – Greek yogurt with the apple cranberry topping.
I am loving this. You can tell when warmer weather is coming because I start eating yogurt again. Once I get to salads, it will be summer! I seem to be very seasonal with that.
I had my typical afternoon break.
I don’t sweeten my lattes, but I like a little honey drizzle on the foam with some cinnamon or nutmeg. I also had a couple of those coconut chocolate chews I made, but didn’t take a photo as they don’t look that attractive…
Earlier, I was rummaging through the pantry actually looking for tea and found a packet of this, which I totally forgot about.
I love this marinade flavor, so I cut up some chicken and got that marinating for dinner. Too bad we didn’t get the grill out, but it was really good just the same!
With some shredded brussel sprouts and a pear. I am doing pretty good today with fruits and veggies: Pumpkin, brussel sprouts, banana, pear, apple. I’ll take it!
After I finished up a little work after dinner, we hit the library before settling in at Starbies. I found 2 books that I really wanted to be checked in. What luck!
And then this one:
I love anything bacteria/virus related. Richard Preston finished this book that Michael Crichton started before he died. Preston wrote The Hot Zone, which scared the bejeezus out of me. It’s based on true events about ebola in Africa. I have to bust through this book, too, because it is a 14-day loan.
John thought it was funny that I brought my books, my computer *and* the free weekly newspaper into Starbucks tonight. Guess we will be here a while
I’ve got this:
Question: Do you eat salads as entrees or yogurt in the winter?