Yay- the return of lifting. I missed it. My last session was last Monday! I drank some protein and then biked a cold ride to the gym. I don’t think it was quite 50 degrees. Must remember to put on one more layer nowadays.
I was ready to throw around some iron. 
| Exercise | Set/rep/weight | Muscle worked |
| Barbell Stiff-legged Deadlifts | 3 sets of 10 at 75# | Lower body |
| Dumbbell Chest Press | 3 set of 15 with 20# DBs (40# total) | Chest |
| Lying Leg Press | 3 sets of 10 at 100# | Lower body |
| Seated Lat Row | Pyramid with 1 set of 12 at 45#
1 set of 10 at 55# 1 set of 8 at 70# 1 set of 6 (barely) at 85# |
Back |
| Reverse crunches on a bench | 3 sets of 15 | Abs |
| Front Raise | 3 sets of 12 with 8# DBs (16# total) | Shoulders |
| Triceps Pulldown | 3 sets of 15 at 30# | Triceps |
| Seated Calf Raise | 3 sets of 10 at 110# | Calves |
My gym was a little less crowded today. Think the college kids went back to school. Funny note, I was talking to a couple women today that said they missed me last week. I told them about my ride on Sunday and one asked “How many days did you ride to do 62 miles?” LOL! I said one and I thought she was going to fall off of her piece of equipment.
I biked home pretty hungry. Banana custard cream of wheat with the yin and yang of PB and Jam!
Time for the Lifting Move of the Week! I need to record more videos as this was the last one of that big recording day I did 😀 This week’s move is the Triceps Pulldown. This is using my favorite piece of equipment – the cable machine. Using the rope attachment, lock the pulley up high. Then pull down keeping your elbows tucked into your sides and keeping your abs tight. It is tough to keep your elbows from moving.
Lunch break today was an open faced tuna sammie and a delicious plum!
After an hour, I was feeling hungry again, especially for protein, so I had a Balance bar.
My little butterfly friend was hungry as well. I think he is single handedly going to suck this plant dry. This picture was taken through our new windows, too!
I’m loving the new windows 😀
John brought me a latte and I took a break from work to enjoy:
After I finished up work for the day, I was ready for my football dinner 
We biked to Rockhill Bakehouse. That actually was not my first choice, but the original place changed their hours to lunch only. It is pretty cool today, so I was in the mood for some soup! This place serves local products, so we are free to choose anything on the menu!
This was a pork and apple soup. Served with a sampling of breads. (I thought of you, Jody!)
With organic coffee on the side.
Yum! We couldn’t dilly dally too long because it gets dark earlier now. We did stop on the way home and buy tickets to the Irish Fest this weekend! Two of our favorite groups are playing, Gaelic Storm and Lunasa. Yay!
Now it’s getting warmed up at home. That was a chilly ride home. Tomorrow morning will be in the 40s for our bagel ride tomorrow morning. Frost advisory overnight, can you believe it?
Looking for some inspiration? Go head over to Kim’s blog and check out her recap of her first 1/2 iron woman race she did on Sunday. Take my charity ride and precede it with a 1.2 mile swim and then follow it with a 1/2 marathon. Unbelievable!
Question: Are temps falling where you are?
You have such interesting restaurants! I’m almost surrounded by chain-types.
Temps haven’t dropped much – it was still 95 degrees when I got off of work, but every few degrees helps. I am noticing it getting darker earlier. Evening rides will soon be harder to come by.
40’s? Yep, you’ll need a extra layer or two. Enjoy your bagels!
.-= roxie´s last blog ..Monday Mélange =-.
No, temp today was 92 and I’m not happy about it! I’d really like to turn off the fans so I can sleep at night.
We both had tuna and plum for lunch but your pic looked so much better than my plate looked. Jealous, again, as usual.
Vee at http://veegettinghealthy.blogspot.com
.-= Vee´s last blog ..Low-Carb BLT on FlaxBread =-.
I love Gaelic Storm! How fun!! I had no idea they toured.
.-= Lisa´s last blog ..Fixing a Disasterous Dinner =-.
Ooo, that soup looks good! What is it about pork and apples lately? Must be getting close to fall.
Temperatures have been mild here. Rain is the forecast this weekend, which seems a little early…fall is usually the nicest (and sunniest) time of year in my town.
.-= Pubsgal´s last blog ..Weekly Update- 9-9-10 whoops- a day late! =-.
How neat that those women noticed you were missing from the gym – shows what a regular you are! Love that they couldn’t imaging riding 62 miles in one day! 🙂
Lucky you with the crisp fall temperatures. It was high 70s this morning and mid 90s this afternoon. Sigh.
Of course you are missed at the gym, you are there so many times, people must know you there. Had to laugh at the question how many days you did on the 60 miles 🙂
It’s getting chilly here too, yesterday 60 degrees during the day which is a bit too cold for this time of year. Think fall starts early this year. Although I don’t mind that, I have to adjust a bit to this cooler weather as it’s so early in the season that the temperatures drop down.
Temps are falling a bit but are suppose to rise again. I’m ready for cooler weather.
I can’t imagine 62 miles on a bike either. I did 6 on my treadmill this morning 🙂
.-= April´s last blog ..family crisis =-.
Oh yes, Lori, you know my love of breads!!! That looks delish!!! Lucky you! 🙂 I see some good bread under that tuna sammie as well!
I love the pressdowns as well & I like that you can vary the attachments to hit the tris in different ways… we like to keep those flaps on the back of our arms tight! 😉
Still warmish here & since our summer was way cooler than normal… OK as the temps are just right for now….
.-= Jody – Fit at 52´s last blog ..Weight Loss Tips-Help Dr Oz & Just 10 lbs! Take the Challenge! =-.
I’m so loving the falling temperatures. It makes running easier. My running partner, the dog (Shane) is eating better, and the leaves are starting to turn. It’s all good … at least until the snow gets here.
.-= Joanne´s last blog ..Travels and Chilled Peach and Apple Soup =-.
Highs around here are in the 90’s and lows in the 70’s. I am ready for cooler weather but don’t want it cold. Not sure on our “winter” workouts yet. O’well, your lunches always looks soooo good!!
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Cooler, if not actually cool here. At least it’s not oppressive like the last 2 months.
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