Eeek! Winter is back. It was so cold this morning. I think it was somewhere around 8 degrees. I had to scrape the car windshield to go to the gym today. I had half of my protein drink before the workout waiting for the car to warm up a little. This is 30 grams of whey isolate, 1 cup of almond milk and 1/4 cup of pumpkin.
Week 4 of the 28 day Shapeover. Today were giant sets. This is doing 3 exercises in a row before resting. Rest 60 seconds. Then repeat them. Since doing higher reps, this means lower weights. Giant sets are hard.
| Exercise | Set/rep/weight | Muscle worked |
| Front Raise Lateral Raise Bent Over Raise |
1 set of 15 with 5# DBs/2 sets of 15 with 3# DBs 1 set of 15 with 8# DBs/ 2 sets of 15 with 5# DBs 3 sets of 15 with 10# DBs |
Shoulders |
| EZ curls Hammer Curls Preacher Curls |
3 sets of 15 with 20# bar 3 sets of 15 with 5# DBs 3 sets of 15 with 5# DBs |
Biceps |
| Triceps pull down Two-arm Overhead triceps press Lying Triceps extension |
3 sets of 15 with 20# bar 3 sets of 15 with 10# DB 3 sets of 15 with 5# DBs |
Triceps |
Noodle arms! I had to drop the weight on some of the subsequent sets – so the take away for giant sets is to start much lighter. Can I say that I am glad this is the last arm workout? I have never liked doing so many isolation moves with my arms, but I wanted to follow the program. I cooled down on the treadmill and then chugged the rest of my protein drink on the way home.
I made a yummy breakfast today when I got home! This was my version of an Egg McMuffin. Homemade english muffin with an egg and a laughing cow cheese wedge.
Why is it that I see a giant mouth with scraggly teeth eating the egg?
My only problem with these muffins is the size, but that was a baker issue because my glass was small. I should have used a little bowl to cut these. Technique for these posted tomorrow!
My arms were tired for typing at work today. You know your arms are tired when just resting them on the keyboard is tiring 😯
I had made up some apple cranberry topping to have with lunch. I topped a container of 2% Fage with the apple topping.
It’s nice to see the sun, even though it is cold. This was so, so good. Way better than any fruit-on-the bottom yogurt!
Pretty much a straight forward day. Those days are kind of nice, really. I made up lattes today, which I had with some nuts.
The no nibbling this has really cut down on my nut consumption. I tend to nibble on nuts. I bought this can of nuts a week and a half ago and it is only about 3/4 gone. I weight out an ounce of nuts for my snack. John isn’t eating them, or at least I don’t think he is, and it is surprising how long the can has lasted. Truth be told – I would normally have this little bowl filled to the top with nuts, which is really about 3 servings. That adds up fast.
We watched dinner with the Paris-Nice bike race on. It’s on all week. I am so itching to get the bike on the road! I have my hopes up that we might get in an afternoon ride this weekend if the temps stay in the 50s with no rain. I have all fingers and toes crossed!
Dinner while watching said bike race:
I asked John if he wanted me to make him some of these beans for him to have as well. He said yes and you could have about knocked me over with a feather! I am not much of a nag (really, I’m not!), but I do bug John about doing 3 things – eating more fruits and veggies, putting hand cream on (he has really dry hands), and strength training. I don’t get much response on those requests, but sometimes I do – like today!
Now it’s off for date night with John, since I got him to eat his veggies 😈
Off to coffee!!
How do I get Michael to eat fruit? He eats a ton of veggies but dislikes fruit and I consider it a victory if I get him to eat an apple! 😛
Try grilling the fruit for dessert – it is yummy! Although, I have to say that I don’t get how someone doesn’t like fruit LOL!
I don’t get it either! I LOVE fruit. I can eat it at every meal.
Grilling is a great idea.
How can anyone not like fruit???!!!
Does he like yogurt? Mashing fresh berries into plain yogurt is great.
You could also try more fruit relishes and compotes for chicken. Try googling mango salsa and pineapple chicken for ideas there.
If he enjoys salads you can slice grapes and apples and toss those in with walnuts. My mom makes spinach salad with mandarin oranges and black olives – sounds weird to me but the family loves it.
We did mango salsa for a grilled halibut once and he liked that. I do try to sneak fruit into the salads I make. 🙂 He doesn’t like yogurt (he’s a very picky eater).
Your meals look super healthy and flavorful!
I finally have my hubby eating veggies but he rarely eats fruit! Home made English muffins – now that sounds like fun and something I have never tried. Love it and looking forward to your post about it. Enoy date night.
My husband eats what I put in front of him. It could be the best, most gourmet dinner, or it could be hot dogs and I basically get the same response: “It’s good.” He’s naturally skinny- 6’tall, 150 pounds. Food’s just not his thing. Have you EVER??!!??
We have a friend like that. He just isn’t into food that much and I do not get it.
I am champing at the bit for the English muffin recipe! They look amazing, one of my favorite things is tuna salad on a toasted English.
Get a sourdough starter ready!
I might have to make some of that apple topping for my yogurt. I have a lot of yogurt right now.
Oh, yes. The nuts and the nibbling. Sometimes I wish they had never named walnuts one of the super foods. On the other hand, if I am ever called upon to be a super hero, I think I will be very well prepared.
I know – between nuts and pumpkin, I am surprised I can’t fly as a super power!
I bought a big ol’ can of pumpkin the other day…I was thinking of making mini pumpkin cheesecakes but I didn’t know what to do with the rest. I think I will try a vanilla pumpkin protein shake soon.
The berries and vegetables look so bright and tasty!
It is supposed to warm up here tomorrow…can’t wait.
Hope you get out for a ride this weekend!
John and R. are a bit the same. R. doesn’t eat enough fruits and veggies too. He wants to do something like biking but still hasn’t started. The hand cream he started that himself because his hands were starting to hurt because they were so dry 🙂
That was really a tough arm workout Lori, impressive!
Nuts for me are the only thing I keep an eye on amount, too.
ESPECIALLY the green nut 🙂
I can do a bag FAST in a sitting and feel all kinds of bad saltladen in a few hours 🙂
My John will eat anything but he wishes I seasoned the veggies better. I’m not very good at it – I just steam them and put them on the plate. I must improve!!
My hubby is bad about veggies, lotion & weights too! 🙂
You cracked me up with the egg comment & it does look like that!
You know me – I LOVED THAT WORKOUT! 🙂
Ha – I nag Ben about veggies too. He’s even worse than I am, and I didn’t think that was possible!
Who cares about noodle arms – that’s a badge of honor. I’ve always thought you should feel fatigued after a weight session. Not pain for days, but good achy tiredness. Congrats on the noodles!
I admire how you’ve had exercise part of your weekly routine so long. I hope to get to a point where I’m doing that too.
Your sandwich is possessed! LOL. Seriously, that english muffin looks so good.
Mr. Helen has the lotion and weights thing going on but not the veggies. Just last night he came home from working out for 2 hours at the dojo and proceeded to eat 6 ribs. Followed by tortilla chips and guacamole. Siiiiiiiiigh.
Nagging is such a delicate balance isn’t it? You want to show concern for well-being without coming off too motherly and/or harpy.
Wow – you did get winter back – that’s cold! I actually ran last night at 8:30 after my daughter went to bed and in Chicago is was still 59 degrees – it was glorious!
Great job on the work out!
Hi,
I came through your site via Runs For Cookies.
How do you make your lattes? They look delicious.
We have a Saeco Sirenza espresso machine. It’s wonderful!