I took a chance and biked to the gym today. The roads were wet and it was cloudy, but I say “heck with it!” and biked. I knew the rain was supposed to end this morning anyway – And it didn’t rain!
| Exercise | Set/rep/weight | Muscle worked |
| Stiff-legged Deadlifts | 3 sets of 10 at 65# | Lower Body |
| Cable Squat to Row * | 3 set of 10 at 50# | Full Body |
| Dumbbell Pull Over | 3 set of 10 with 20# DB | Back |
| Horizontal Wood Chop * | 3 sets of 12 each side at 20# | Core |
| Calf Raise | 3 sets of 12 at 110# | Calves |
| Barbell Bench Press | 3 sets of 8 at 55# | Chest |
| Triceps Pull Down * | 3 sets of 12 at 30# | Triceps |
| Hammer Curl | 3 sets of 10 with 12# DBs (24# total) | Biceps |
| Upright Row | 3 sets of 10 at 30# | Shoulders |
It was pretty humid in the gym with the doors open. The * is all the exercises I did on the cable machine. Going on T/TH means the cable machine hog usually isn’t there, so I could get on there and do my thing! I am thinking of actually getting some more weights and moving my workouts to home in August and not dealing with the gym anymore. I may as well become a hermit.
I biked home to a yummy aroma in the house and John said “There are fresh protein muffins if you want one.” Did I? Oh yes! They are lemon poppyseed flavored.
I made some blueberry sauce and slathered a muffin with it. Nom, nom, nom! I loves my hubby.
Here is the recipe in full so you don’t have to click.
Basic Muffin
1 c. white flour
2/3 c. whole wheat flour
2 scoops (1/3 cup) protein powder (unsweetened)- this batch had pea protein
3/4 c. sugar
1 Tblsp baking powder
1/2 tsp salt
1 c. milk (1%)
1/2 c. unsweetened applesauce
1 egg
Add in Options
Zest of 1 lemon, 1/4 tsp of lemon extract, 1.5 Tbsp of poppyseeds
Mix dry ingredients in large bowl, and mix liquid ingredients in a separate bowl. Pour liquids into dry and gently fold together until mostly mixed. Then fold in add ins. Spoon into 12 standard muffin cups or 6 jumbo muffin cups. Bake at 400 for 20 mins (std.) or 30 mins (jumbo) or until golden brown.
Approximate nutritional info of basic muffin Jumbo size:
Cal: 270, Fat: 2 gram, Carbs: 37 grams, Fiber: 3 grams, Protein: 14 grams
The calories would be half that if you did the regular normal people muffin size and not the jumbo Lori size 😀
My life is good right now. I am so appreciative of that. 10 pounds be damned.
After a busy morning of work, I had some lunch. A burger with laughing cow and some caramelized onions.
I make up the onions and freeze them so I can pull out a couple tablespoons at a time when desired. The only way I eat onions ever is caramelized. Maybe an onion ring, but I am more likely to pull the coating off and leave the onion behind. (there, I said it).
John also made me my latte today. I really am a lucky girl.
With a date! I am really trying to control the snacking today. That habit really made an appearance again lately. I lot of people complain about food in the office, but it can be just as bad working at home because there is all kinds of food available because we live here. Not even junk food, but you can easily make a piece of toast or grab some nuts, etc.
Dinner time! More popcorn fish. Hello little nuggets. I really am liking these. Wonder if I could make these with a firm mild white fish.
An evening of house cleaning on tap. The renovation project is pretty much done – yay! I will get some pictures and post this week. Now there is a lot of time in the evenings available to us 
See you all for Bagel Wednesday!
Lucky lady! Wish my husband made me protein muffins! Those look great. I loved the line “My life is good right now. I am so appreciative of that. 10 pounds be damned.” –so true. Finally, those caramelized onions? WOW.
I am lucky 😀
WOW, those muffins look so incredibly tasty! You really are one lucky girl!
Oh I must do that caramelized onions in the freezer trick! You cracked me up with your may as well be a hermit comment. I am debating that myself all the time. The only advantage the gym has is a big ol’ swimming pool. But if I don’t start using it pretty soon, I won’t be able to justify the gym fees.
Those protein muffins sounds awesome! Never heard of pea protein!! Cool! I’m with you on the jumbo size muffin! 🙂
Your burger looks sooo good!
You can use other protein powders, John just used that one this time.
The muffins look awesome. WTG John! What are your tricks to get the onions looking so good?
The keys to the onions are slicing very thin and cooking long and slow to get caramelized.
Freezing the caramelized onions is genius. Stealing that idea from you right now!!! 😉
John is just wonderful!!! He definitely takes good care of you…and you deserve it!
I’d wish my hub would make me such muffins but so far no luck 🙂
I totally understand you about snacking at home. Here at work there isn’t much to snack. There are two vending machines with candy and chocolate bars but they are both on different floors then where I work. My colleagues aren’t really the snacking kind so there’s not much to find in the offices here. On weekdays I control my snacking so much better than at home. That’s why the weekends are always so tough for me because everything lies there just to grab. Hmmmm maybe go to a 7 day workweek? LOL
Another blogger friend of mine: Andrea asked a few questions about a duathlon. I referred her to your blog as you did this last year. Here’s the link:
http://wwwagegroupsrock.blogspot.com
ooo I can’t wait to see the reno project all done! 😀
I do the same thing to onion rings! LOL nice to know I’m not alone.
You are one lucky lady!!!!!!!!!!!! Those lemon muffins look amazing! I need John to make me some & my coffee too! 😉
I find it much easier to control snacking at my office than at home – because what I bring to work is what I have to eat, period. Hope you are getting some of the gorgeous sunshine that we are today (finally!).
It was so good to read you are happy and not measuring your happiness by some arbitary number on a scale!
How do you caramelize onions? Do you use sugar? … Do you know if the Pea Protein or regular protein powder contain soy? I’m hypothyroid and can’t have soy.
Slice up an onion into very thin rings, then saute over medium heat with a little butter and a little olive oil, salt and pepper (if desired). Cook for a long time until they get brown and caramelized. It takes a while, probably 1/2 an hour, but they onions become sweet and mild.
Whey protein has no soy and pea protein has no soy. You can also use brown rice protein powder in this recipe, as we have done that before.
You have a sweetheart of a hubby. 🙂
Good idea about freezing the onions. Oh, and I do the same thing with onion rings: leave the onion behind.
Nice weight lifting day.
I still can’t do any type of onion, yet my daughter will make carmelized onions by themselves for a meal!
I think you do great with your eats considering you have a hole pantry steps from your work!
And to let you know, my doctor is a firm believer that if I get down to 125, I can get off two of my oral medications 😀 Still sucks to be short though!
Wow! I go away for a little while and come back to find you just as busy (or more) than ever! Delicious photos. Yummy yummy … okay. I’ll stop now. Thanks.
Vee at http://veegettinghealthy.blogspot.com
“My life is good right now. I am so appreciative of that. 10 pounds be damned.” I’m very close to my goal weight too so I really loved that line. 🙂
What a great idea to freeze the caramelized onions! I will have to make a batch just to freeze!