The heat wave is on! I woke up and knew I wanted to get to the gym and do a strength workout. It was already almost 80 degrees before 7 a.m.! We just aren’t used to that around here. I hopped on the bike and really felt absolutely normal. It’s almost scary how fast I recovered from Saturday’s ride.
The gym was fairly empty today, which I loved!
| Exercise | Set/rep/weight | Muscle worked |
| Pliet Squat | 3 sets of 10 with 35# DB | Lower Body |
| Dumbbell Pull Over | 3 sets of 10 with 20# DB | Back |
| Bench Press | 3 sets of 10 with 50# bar | Chest |
| Good Mornings | 3 sets of 10 with 55# bar | Hammies and low back |
| Captain Chair | 3 sets of 10 | Core |
| Calf Raise | 3 sets of 10 at 110# | Calves |
| Alternating Hammer Curls | 3 sets of 10 with 12# DBs (24# total) | Biceps |
| Bench Dips | 3 sets of 10 | Triceps |
| Reverse fly | 3 sets of 10 with 8# DBs (16# total) | Shoulders |
| Low Back Extension | 3 sets of 10 at 100# | Low Back |
It felt really good. I haven’t lifted in a week! I bike home around the long way so I could get in a few extra miles. I did 5.5 miles this morning and it felt good.
I made up some cold brewed coffee and sipped on that while making breakfast. I let this cool before eating.
Yum!
So hot today! We actually put in the downstairs AC unit, which he hadn’t really needed yet this year (thank you new windows!!!).
Poor Pixie was all hot.
I wanted something nice and cool for lunch. Enter the banana strawberry protein shake. Along with the Tour de France!
This was
- 1 small ripe banana
- 4 large strawberries
- 1 scoop (30 g) of unflavored whey protein isolate
- cinnamon
- 8 oz of almond milk (unsweetened)
It could have used some ice or to have frozen the banana, but it was tasty!
The Tour was good today. No huge crashes, thank goodness. And a great finish. I have schadenfreude that Cavendish got beat at the line haha!
The AC cooled down the house enough that I decided to have a warm latte today.
Weird, I know – but old habits are hard to break.
Dinner time brought the thought of egg salad! I had some hard boiled eggs and made up some for dinner.
I also munched on some potato chips while my broccoli was cooking. Nibbler is not totally under control, but getting better. I think the heat helps keep me from eating too much as well.
It was too hot to really bike very far tonight, but we did want to get out. We decided to head to the new cafe and have some iced decaf.
Yay! I will do my decaf week next week. I promise.
I wanted to share this pic with you, even though it is not official Friday What’s Blooming, but I took this picture at dusk of my garden because the flowers were literally glowing.
It looked so cool! The solar lights just popped on, too.
Tomorrow is bagel Wednesday, can’t wait!
Your garden is looking so filled in! gorgeous. I do love what the light does to plants at different times of the day.
Thanks for the protein shake reminder. I am in a non-cooking mode right now, and that will be a very good lunch.
Its good to get our exercise in early on these hot days, isn’t it. I still have hot coffee on a hot afternoon too! But thinking about switching to the iced coffee.
I think all the WI heat came your way – it was 90 yesterday but back in the 70s today. Much more comfortable! Your comment about frozen bananas made me laugh. I thought I would try some so I stuck two in the freezer. Do you know it’s almost IMPOSSIBLE to peel a frozen banana!!!
*smacks forehead* Next time I’ll know better 🙂
Poor Pixie – she has too much fur to live in the heat!
I had egg salad today, too – no bread, though. It was tasty and soft…exactly what my sore tooth needed.
Enjoy your bagel ride tomorrow! 🙂
Ok, I know I have said this a million times before, but I REALLY wish you would just come live with me for aweek and show me how to make all these yummy foods. lol
I never like heatwaves because where I live we’re not used to that either. Right now it’s raining very hard here. When I walked Bella last night we both were soaking wet and that after only 5 minutes.
Have you seen that Dutch guy in the Tour: Johnny Hoogerland who fell in the barb wire? Auch! He’s a really tough guy for getting back on the bike the next day.
Yes – I saw the crash with Hoogerland into the barb wire – it was awful! He truly has a lot of heart to keep going. I am so glad they banned that car driver.
oooh and the top (the head? is it a HEAD like a beer?) of the warm latte is lovely.
The foam on the latte- it has to be perfect. Not to dry and not too wet. I don’t like our espresso machine a lot, but I do love the steam wand for the milk!
We’ve been using our A/C units this week too, although it looks like tonight we get to open windows. I prefer fresh air and a fan so I’m looking forward to that.
I was thinking about your bike ride this morning as I was getting ready for work. I truly believe the reason you’ve recovered so quickly is that not only did you hydrate properly but you re-fueled properly. People just don’t get how important that re-fueling is to muscle recovery.
It took a lot of trial and error to figure out fueling up. The hardest part is actually after when I am not so hungry and just don’t want to eat as much as I need to, but I think I did pretty well at Olive Garden LOL!
Ah, Pixie is so cute – heat is no fun for any of us!
So, what does the rest of the plate say about sleep? Not enough what??? 😉
When you first wrote about a no caffeine week, I thought you were going to have no coffee period! I could do decaf no prob cause I water down my coffee already! 🙂
Garden – beautiful!
I would never go without coffee all together. That would be a complete nightmare LOL!
ahh what i wouldn’t give for 80*- I spent my entire life New England (26 of 27 years) and now i’m living down south – it’s so hot here that you really can’t even spend time outside. blegh.
i love that cavendish got beat by his former lead out guy! so awesome. it has been a good tour so far. can’t wait for the climbing stages to start. glad you feel recovered from your ride!
I thought of you this morning while I was eating my jalapeno cheddar bagel – hooray for Bagel Wednesday!
Love your garden!
Lovely Latte.
It has been hot. Pixie is the cutest taking it easy.
Your flowers are so pretty!!
Hi Lori, your heat wave made the news up here today. Sounds like its brutal. Glad you were able to get some relief! And awww…hang in there Pixie, it’ll get better. (love the bird feeder by her window! Lucky kitty!) Take care!