Wednesday is lifting day and bagel day! Woke up to drizzly skies and I felt groggy and kind of puffy. Maybe it was the soup I had last night? Anyway, I had a protein hit and then off to the gym.
15 minute warm up on the stationary bike. Followed by:
| Exercise | Set/rep/weight | Muscle worked |
| Rail Squats | 3 sets of 10 at body weight | Lower body |
| Seated lat row | 3 sets of 10 with 55# | Back |
| Chin ups | 2 sets of 2, 2 sets of 1 | Upper body |
| Incline Barbell press | 3 sets of 12 with 45# bar | Chest |
| Reverse Crunches | 3 sets of 12 | Abs |
| 1 leg DB dead lifts | 3 sets of 10 with 15# DBs (each leg, 30# total) | Hammies and balance |
| Prone Cuban Snatch | 3 sets of 10 with 10# DBs (20# total) | Shoulders |
| Triceps pull down | 3 sets of 15 at 30# | Triceps |
| Standing Calf raise | 3 sets of 15 at body weight | Calves |
You may or may not have noticed that I do not always work my biceps. They get a lot of work already with the other moves, and I don’t necessarily need to isolate them anymore. My biceps are bigger in general, so I don’t focus on them.
Workout move of the week is an oldie, but goodie! It’s the Prone Cuban Snatch (go ahead, I know you are all laughing still from the last time I talked about it). This move is a little deceptive because the pull up is so easy that you want a heavier weight, but the upward swing is a killer, particularly in the later reps.
I love working my shoulders. I was flexing in the mirror last night LOL. John says I am body obsessed, which I am of course. I hopped on the stationary bike for another 20 minutes while waiting for John and then we headed on out for bagels! Hit up Panera again.
Asiago cheese bagel and 3 (!!!) cups of coffee. I was a jabber mouth, I’ll tell you.
Regarding the buffet last night. Some interesting comments on it.
Kimberly said: I can handle the buffet when I am in a healthy eating frame of mind.
Andra said: I avoid buffets because they really are the bottom of the barrel in terms of food quality.
Paige said: I have trained myself to believe that most buffet food is processed/frozen. I don’t want to “waste” my calories on food that isn’t both healthy and delicious!
Some really good points made here, and something that John and I talked about this morning regarding buffets and fast food. My wise hubby said that life is too short to eat bad food. Our tastes have changed so much that most ‘industrial’ food just doesn’t taste good anymore. It used to. At least I thought it did. I used to love buffet food and restaurant food. We used to love Chilis and Red Lobster. Now we realize there is a huge difference in a restaurant that makes food fresh. The other key is the mindset. I don’t always have success at outings, parties, gatherings, or whatever. Maybe it is the true mindset. I will have a plan, but then fall face first into the food. It’s weird. Last night I had it, but it’s usually about a 50/50 success rate.
I was feeling something warm and filling for lunch, since it was cold and drizzly, so I decided on cream of wheat:
Cooked with a banana, brown rice protein powder and cinnamon. It was good, although I have decided I don’t care for the brown rice powder in my hot cereal – it is a bit chalky.
Just another randomly boring day at work with a latte to keep me awake. Also, before I forget – enter the Slice of Life giveway if you haven’t. Open to anyone 😀
I decided I needed more fiber and veggies for dinner, as I was missing that from earlier. I cooked up some lentils, then added them to my broccoli sauteed with carrot slices, 1/4 cup of rice, and 4 oz of chicken. Drizzled with hot sauce.
This was a big plate!
I probably didn’t need to eat it all, but I did. Not to mention the Food Should Taste Good chips I munched on while cooking. At least I got in my fiber. I doubt I will even need a snack tonight.
I keep forgetting how much I enjoy lentils. Note to self, make more.
Tonight is more Tour of California! See you all tomorrow.
What exactly is a rail squat? I’m up to 7.5 pound dumbbells on my Cuban snatch and boy do I feel them the next day. Love it!
.-= Andra´s last blog ..Alive Expo =-.
They are body weight squats where you go way down, but hold onto a rail or bar:
http://www.stumptuous.com/lurn-to-squat-good-e-zy
I do these because I still can’t do the barbell squats yet.
Your dinner looks GREAT!!!
And I check out my muscles in the mirror, too – a couple of weeks ago I saw my shoulder muscles in a dressing room mirror and was so impressed with myself! Hey – it’s something WE did, and should be proud!
.-= Shelley B´s last blog ..Two Years!!! =-.
Muscles? I’d just be happy to have my little batwings disappear. And yes, I check them out in the mirror, too.
.-= Tish´s last blog ..I did it! =-.
You deserve to flex in front of the mirror and be body obsessed! You have so much to be pround of!
.-= Ron´s last blog ..I’m speechless =-.
That din din looks great! I LOVE the red lentils and rice that Vicky makes, but I have not ventured into making my own lentils yet, since I made the mushy ones a while ago.
And industrialized food–I like that term. And it does have a certain fake taste that I don’t care for any more.
.-= debby´s last blog ..A Couple O’ Smart Moves =-.
I love lentils too. Here is a recipe that’s pretty good if you’re looking for something different to do with them …. http://www.herbivoracious.com/2007/10/recipe-mujadara.html
.-= Fitcetera´s last blog ..Bragging Rights! =-.
Thanks – that looks yummy!
I’ve been finding lately that restaurant food just doesn’t seem as good as it used to. Too bad there aren’t more restaurants out there that cook food fresh and healthy!
.-= Alissa´s last blog ..Weigh In Day =-.
Thanks again for the exercise videos – as soon as my 20k is behind me I plan to get back on the NRLFW program and this will be a big help.
I know what you mean about restaurant food – some of it is just so poor, it feels like a waste to eat it…
I love lentils too!
.-= Amy´s last blog ..Back to normal =-.
Good workout & I like to do a bit of flexing too! 🙂 I love working the shoulders as well although I like working everything even when it feels tough!
Did I miss something.. the Tour of CA you are watching…. are you coming this way?????
.-= Jody – Fit at 52´s last blog ..Run for Kids! =-.
I wish we could see the tour! We are just watching it on TV. It’s being broadcast each night on the Versus sports channel.
I don’t normally love cream of wheat but that bowl looks delicious!!
.-= Beth @ Beth’s Journey to Thin´s last blog ..The Low Down on Protein Powders =-.
I confess, I’m not much of a fan of the Prone Cuban Snatch. I have difficulty maintaining proper form, and it seems to irritate some rotator muscle. Which, in turn, irritates me. 🙂 But I can see that it has its benefits.
.-= cammy@TippyToeDiet´s last blog ..Rescue Me, Rescue You =-.
Great workout!! I’m the same way with biceps. I’ll work them once a week, but they are already so tired from my back workouts!
I’ve been watching Tour de California too! It’s so cool seeing them ride. 🙂 Someday I’d like to see something like that in person.
.-= Lisa´s last blog ..Dinner and Lost Finale =-.