It was so dark this morning when I woke up and the flannel sheets were so comfy. It was really hard to get out of bed this morning! I contemplated either hitting the gym in the evening or going on Friday. Normally, I don’t do this. I just wake up and get up. So, I got up and had a protein drink, which meant I had to go lift!
| Exercise | Set/rep/weight | Muscle worked |
| Barbell Squat | 1 set of 10 with 65# bar 1 set of 8 with 70# bar 1 set of 6 with 75# bar 1 set of 4 with 80# bar1 set of 4 with 85# bar |
Lower Body |
| Seated Lat Row | 3 sets of 10 at 50# | Back |
| Stiff-legged Dead Lifts | 3 sets of 10 with 65# bar | Hamstrings and back |
| Decline sit ups | 3 sets of 10 | Core |
| Dumbbell Chest Fly | 3 sets of 10 with 15# DBs | Chest |
| Triceps Push Down | 3 sets of 10 at 30# | Triceps |
| Low Back Extension | 3 sets of 10 at 90# | Low Back |
| Upright Row | 3 sets of 10 with 15# DBs | Shoulders |
The squats are tough for me. They are harder than they used to be and I can’t squat as heavy as I once did because it causes pain in my thigh. I can’t seem to go heavier than this, but the lighter bar has been easier the last couple of times.
I have a bunch of new readers now according to my stats. Probably because of the First for Women article and another mention. Anyway, I thought I would post my squat video so other ladies won’t be afraid to get in the squat cage and do them. Once you are squatting with 20# dumbbells in each hand, you can certainly get in the rack with an empty bar.
Love the iron gals and it will love you back!
I came home wondering what to have for breakfast and John had made something with pumpkin, so that made up my mind. Pumpkin oats topped with craisins and toasted pecans.
Yum! I got right to work today, although I was finding it hard to concentrate. You know those kind of days, close to the weekend and all that. Pixie was doing her job guarding the bird feeder:
Lunch time was more protein. I mixed up some peanut flour, which I get from netrition.com and put it on a toasted coconut biscuit.
I really like the peanut flour. I just mix it with cinnamon, a touch of honey and a tiny pinch of salt with the water. 16 grams of protein and 110 calories per serving of it, which comes out to around 4 tablespoons or more. I actually ate some off a spoon before spreading it on there.
I could barely wait for latte time today with the now functioning steamer wand!
Lots and lots of foam today.
Happy latte lady today 😀
Well, John won the football picks, so he wanted his dinner out tonight. He chose the Fish Fry Cafe.
It’s about a mile and a half from our house. Very small and homey feeling.
Complete with a huge grandfather clock. 😀
They have a mix and match section of the menu that I browsed through. I had the seafood chowder:
Very, very good! This was my side item to my scallops. Served on a plastic fish-shaped plate.
With a name like Fish Fry Cafe, you would probably think most of the menu was fried, and you would be right. These scallops were quite good. And so were the little hushpuppies on the side. We keep wondering why we don’t come here more often as the prices are very reasonable and the food is good. Probably because it’s fried.
The lucky winner:
That is supposed to be a victory sign, but I think he looks like he is about to poke me in the eyes! 😯
Now to relax tonight and read some Wheat Belly. But first, a ride on the bike trainer to burn off a couple of those hush puppies!
I did split squats yesterday and I am so sore today. My gym does not have a power cage, so I do goblet squats. There is a Smith machine which is just awful, when I see people doing squats on it I cringe. I’m definitely going to shop for a new gym when we get to Virginia, I’ll pay extra for access to a cage!
Haha, eating hush puppies and then reading Wheat Belly.
Thanks for including the stats on the peanut flour, and how you mix it. That is very worthy, much better than peanut butter!
I think your squat weights are still quite impressive.
I prefer the taste of peanut butter, but this is nice to have a large amount!
So much great stuff in this post. I was eyeing the cage at the gym tonight…but I think squats are way into the future for me.
Love the dish your pumpkin oats are in, and the fish dish. Love cool dishes!
Congratulations to John…hope you win this week!
That’s a fantastic and informative video – I also use the safety bars on the side.
I wish more women at my gym did compound lifts; I’m the only woman who fights with the boys for time in the cage 🙂
I saw another woman in the cage doing squats and deadlifts and it made me happy!
Great workout Lori! And lovely dinner with John. I love that restaurant, like those kinds the most: comfy. Those avantgarde restaurants look so cold, I hardly ever go to those.
Had the same problem with my bed this morning. Said to R.: shall we stay in bed all day 🙂 He thought I meant it I think because I had to call him 15 minutes before he had to go to work 🙂
I like warm and cozy, too.
Great video, Lori. It came to my mind that it would be a good idea to videotape myself – it would be good way to get feedback on my technique.
It’s hard work being Pixie! 🙂
I read the title of this and my legs throbbed. We did about 400 (unweighted) squats and jump squats at Muay Thai last night. Mean Sensei Mr. Helen!
Does that make 2 weeks in a row that John has won? You know that motion people do from their eyes to yours when they’re saying “I’m watching you.” That’s what it looks like he’s doing in that picture. You need to do it back. Time to slow his roll!!
Yes – 2 weeks in a row. Boooo! I need to put him back in his place.
THANK YOU for the video!!! I never knew how that worked and I’ve never tried that kind of squat as a result.
You’re welcome. You just need to set the bar to just below shoulder height so you can duck under it. It’s much easier to squat with a bar than dumbbells, especially on the arms!
Love the title of this post, and the video. I laughed out loud at John’s poke your eyes out pose. Never would have thought that until you said it! LOL!!! Love the dish the oatmeal is in, and as always, and big “awww” for the lovely Pixie! Have a great Friday Lori!!!!
I LOVE THE WEIGHTS as you know Lori – Yes, wish more women would understand how great they are for you! It is better than it used to be but still so many are misinformed. Maybe some day!;-)
Love the little snowman watching over your latte but even more that adorable Pixie!!!!
Hoping for a win for you this week!