Tag Archives: strength training

Giant sets and fast talking

Happy International Women’s Day! I was trying to think of some kind of deep post to make, flame on about Rush Limbaugh, or think of something inspiring, but I didn’t. Instead, I just decided to celebrate my strength and go lift.

I had my pumpkin protein drink (half before and half after), which is my rut as of late.

Then more giant sets for the lower body. 60 second rest between giant sets, no rest between exercises.

Exercise	Set/rep/weight	Muscle worked
Dumbbell Squats Jump Squats Leg Extensions	3 set of 15 with 15# 3 set of 15 at body weight 3 sets of 15 at 30#	Quads/full lower body
Good Mornings Lying abductor raise Kneeling Leg raises	3 sets of 15 with 25# bar 3 sets of 15 Body weight 3 sets of 15 with body weight	Hamstrings/Glutes/Abductors
Toe Press (on lying leg press machine) Seated Calf Raise	3 sets of 15 at 100# 3 sets of 15 at 30#	Calves

Note the calves are just a superset. No point in 3 exercises for the calves. I was super sweaty doing this workout. Nothing gets the heart rate up like jump squats! Phew. I never see anyone do these. Maybe some box jumps occasionally, but never jump squats. I don’t know if I would keep doing these regularly because of my back issues, though.

Breakfast after I got back home was protein waffles. I got a little too much baking powder in them and they poofed way up!

Might have to do that every time!

Today was so much warmer – in the 50s, but it rained. I had hoped to get outside and walk some in the afternoon, but it was not to be. Stupid work.

I made up a 1-minute muffin for lunch today topped with peanut flour spread and some blueberry jam. Ooops, blueberries twice!

I kind of had to make myself eat the carrots. Do you ever think you want something and then realize you really don’t? That was what happened with the carrots. But, I didn’t want to waste them and they are getting on in age and needed to be eaten.

Afternoon break time and I posed my latte by Pixie.

She was most displeased at this because I woke her up. I did give her belly rubs to make peace, though.

I finished up work a bit early, which always puts me in a good mood. When we were cooking dinner, my mouth was running about 100 miles an hour. I tend to fire off a lot of questions in a row when I do this without waiting for answers- all on different topics, of course. Poor John looks shell shocked when I do this.

I asked him if it was I was overwhelming to him at times and he said “yes” very emphatically without hesitation! You would think after 15 years of marriage that he would be used to that by now.

This was the result of cooking: Turkey burger with laughing cow and a lot of green!

A little early for St. Patty’s Day. Lots of protein in that turkey burger. I ate 111 grams of protein today. Go muscles!

I got in some good practice time after dinner. I will have to do another video this December. Maybe make it a tradition. I started working in this last week.

A running joke around here is that I only play pieces in A minor. It seems that a lot of them are – and not on purpose!

This is the snack for later tonight.

Totally stolen picture from the other day because the lighting was better then. Now to settle in and relax for the evening.

Hope you had a fabulous Women’s Day – but don’t make it just a day. Celebrate yourself every single day!

Noodle arms and nagging

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!!

Hello Drop Sets

Just a straight up workout post today. I didn’t feel like taking pictures.

Week 3 of the 28 Day Shapeover! The one thing I don’t like about doing programs that have a time length is that I realizes how fast time really goes by. It’s scary sometimes.

This week’s focus is drop sets. What this means is that after you finish the last set of an exercise, you then drop to a lower weight (25-30%) and then do reps until you can’t do anymore. Then you drop to another lower weight (25-30%) and do reps until you can’t do anymore. So if you start with 10# DBs, then after the last prescribed set you would do a set with 8 pound DBs, then do a set with 5# DBs.

This was for today:

Exercise	Set/rep/weight	Muscle worked
Dumbell Shoulder Press	4 sets of 8 with 10# DBs Drop Set 1: 8# for 7 reps Drop set 2: 5# for 7 reps	Shoulders
Single Arm Lateral Raise	3 sets of 8 with 8# DBs Drop Set 1: 5# for 6/8 reps Drop set 2: 3# for 8/6	Shoulders
Dumbbell Bent Over Lateral Raise	3 sets of 8 with 15# DBs Drop Set 1: 10# for 6 reps Drop set 2: 8# for 7 reps	Shoulders
Biceps Curls	3 sets of 8 at 10# Drop Set 1: 8# for 10 reps Drop set 2: 5# for 6 reps	Biceps
Cable Hammer Curl	3 sets of 8 at 20# Drop Set 1: 15# for 6 reps Drop set 2: 10# for 5 reps	Biceps
Dumbbell Preacher Curl	2 sets of 8 with 10# DBs Drop Set 1: 8# for 8 reps Drop set 2: 5# for 10 reps	Biceps
Lying Triceps Extension	3 sets of 10 with 10# DBs Drop Set 1: 8# for 8 reps Drop set 2: 5# for 9 reps	Triceps
Seated Dumbbell Overhead Triceps Press	3 sets of 8 with 10# DBs Drop Set 1: 8# for 7 reps Drop set 2: 5# for 6 reps	Triceps
Dumbbell Kickbacks	2 sets of 8 with 15# DBs Drop Set 1: 10# for 8 reps Drop set 2: 8# for 6 reps	Triceps

There is a reason why drop sets are also called burn sets. The only thing that was funny was the single arm lat raise. I was able to do more drop set reps on the right arm because it had rest time from the last set on the left with its drop sets. That gave the right arm more time to rest.

I do wish this gym had 12# dumbbells. My old gym had those. There were some of the exercises that I really could have used the 12s to start with and not the 10s, but otherwise it was a good and very hard workout. I really don’t work muscles to failure very often as I don’t usually have a spotter.

My arms were so weak when I was done. I had brought along a protein drink with 30 grams of protein and a half cup of pumpkin. I drank half before the workout and half after. This shake was twice as much as I normally do, but I knew it would be a tough workout.

Snow forecast for tomorrow!

No snacking weekend!

I was up early on a Saturday morning to do my strength workout. I wasn’t intending on getting up early, but I just woke up, so I was at the gym at 7 a.m. on a Saturday. No life, I tell you…

Exercise	Set/rep/weight	Muscle worked
SupersetSeated Lat Row Incline Dumbbell Press	3 sets of 15 at 40# 3 sets of 15 with 10# DBs	BackChest
SupersetStraight Arm Cable Pulldown Lying Chest Press	3 sets of 15 at 40#3 sets of 15 with 15# DBs	BackChest
SupersetClose Grip Lat Pulldown Push Ups	3 sets of 15 at 30#3 sets of 12	BackChest
SupersetRope Crunch Reverse Crunch	3 sets of 153 sets of 15	Core

I was supposed to do the push ups and lat pulldowns first, but someone was on the cable machine, so I moved those to the last of the chest/back exercises. Big mistake! Doing the push ups at the end was almost impossible. I had to change the last 2 sets to incline push ups to get through them. I have to say, though, after 2 weeks with this program, I definitely am feeling stronger again.

John still owed me one last football meal (for superbowl weekend) and I just hadn’t claimed it. So, we went out for lunch on Saturday at Rockhill Bakehouse. There were fresh flowers at the table:

Plus a bonus of a guitar player.

That was fun!

I had one of my favorite sandwiches, which is the grown-up grilled cheese with pesto and smoked cheese.

So good. I ate every bite, too! My morning workout gave me a good lunch appetite.

I did really, really well on my goal of not snacking this weekend. As in no snacking! My hardest time was really on Sunday because that is grocery shopping day and I tend to nibble on things that we buy, but I managed not to do that, with the help of some ginger mints and cleaning the kitchen! We have a flylady cleaning list hanging up, but I don’t think either of us has looked at it in probably 6 months or more 😳

So, I just started to deep clean the kitchen. Funny how you miss all those crumbs, drips and spills when you aren’t really looking for them.

All sparkly clean!

So Shelley has the Sit and Knit diet, and I have the Scrub and No Chub diet going on 😀

My meals were good and balanced. I do eat more calories on the weekend because – well – it is the weekend, but, it made a big difference with not nibbling on stuff. I stuck to my planned snacks.

My goal this week is to keep going with no extra nibbling. If I can go for 21 days, maybe I can really break that habit.

I am also going to do some seed starting. I didn’t have a lot of luck with my seedlings last year, so hopefully I can have more success this year. I won’t plant these yet, but I have been looking for this flower for a while and finally found it!

These are dwarf sunflowers and only grow about 2-3 feet tall. Now to figure out exactly where I am going to put them!

Question: What fun did you get up to this weekend?

Eating discipline is hard

Another ~~spring~~ winter day. In the mid 40s today. After last winter, it is kind of nice not getting feet and feet of snow, but I do have to say this is weird, weird weather.

I didn’t even have to warm up the car to go to the gym this morning. Today was lower body day. Again with lower weights, increased reps and supersets.

Exercise	Set/rep/weight	Muscle worked
Superset Dumbbell Split Squats Barbell Good Mornings	3 sets of 15 with 15# DBs 3 sets of 15 with 45# bar	Quads Hamstrings/low back
Superset Leg Extension Hamstring Curls	3 sets of 15 at 25# 3 sets of 15 at 25#	Quads Hamstrings/Glutes
Superset Hip Adductor Hip Adbuctor	3 sets of 15 at 30# 3 sets of 15 at 30#	Hip Abductor/Adductors/Glutes
Superset Single leg dumbbell calf raise Seated calf raise	3 sets of 15 with 15# DBs 3 sets of 15 at 30#	Calves and balance

I really don’t like doing the seated abductor/adductor machine. It feels like a waste of time and I have read multiple times that it is fairly pointless. I should have subbed something else. This was a tough workout, though! I walked on the treadmill to cool down and my legs were rubbery. Good thing I didn’t bike to the gym!

Headed home to make an awesome breakfast. The one-minute muffin/waffle topped with apple cranberry topping.

This tasted every bit as good as it looks!

You know, I have to say that I really, really wish I could be as disciplined with my eating as I am with my exercise. If I was, I would easily be at my goal weight. I never have a problem with the exercise. It’s always done and I enjoy it.

I don’t really have a problem with portion control with my meals. Obviously you all see that on the blog. I eat what’s on my plate and hardly ever get seconds.

I just have a problem with nibbling and snacking and lately it has been at night. The last couple days have been terrible with that. I know it is PMS craving, but gosh it is super strong! And the worst part is that I cannot get full. Why is it when I crave like that I don’t get full? Any other day I eat that much and I definitely feel it. I also try to analyze when I overeat to see what the emotions might be about it and I just can’t find any at all. I don’t eat out of depression or anxiety. I am not trying to squash any type of feeling. Sometimes I eat out of boredom, but that is more controllable for me than a real craving to eat. It’s different than the eating that happens at get togethers because those are happy occasions and I do associate food with happiness and fun.

That is really the sticking point for me. I know I have talked about in the past that some of these cravings are brought on by wheat, but I really don’t necessarily want to lay it all at the foot of a grain. Part of that is I don’t always snack/overeat grains. It can just as easily be cashews or chocolate.

Anyway, I just thought I would lay that out there for those that think I don’t struggle.

Funny how today I am not having any craving issues. Go figure. I wanted an omelet for lunch as I haven’t had one in a while. Welcome back omelet!

This was made with 2 eggs and 2 egg whites. I just love cheese, too. Note to self – eat more cheese.

Pretty much a quiet work day around here. I keep thinking it’s Friday, though. I had no desire to snack at all this afternoon before latte time.

Mickey says “Way to go, Lori!”

We are almost done with the leftovers, thank goodness! Just that last bit of cooked chicken and my roasted veggies. I kind of stared at what was left to figure out what to do with it. I then remembered a bottle of this from my TJ’s road trip.

I sauteed up some shredded brussel sprouts, then I just decided to dump in the carrots, parsnips and the shredded chicken with the curry sauce.

It was actually pretty good, although the sauce is a wee bit salty. Has a nice bit of heat to it.

Done with leftovers just in time to make more this weekend

My snacks tonight are only fruit or protein drink. No other snacks! I am going to make John hold me to that 😳

Speaking of fruit, I read a very interesting article on sugar and if it in itself is responsible for obesity. It’s quite interesting (and quite long). I really enjoy Stephan’s blog. He is a PhD and focuses on the study of obesity. Check out his series on cholesterol as well. It will make you think.

Friday foods and Saturday Shapeover workout

The weekend is here! It’s Mardi Gras weekend, too!

I slept in a little today since I didn’t have to go to the gym. That felt good. My legs are a little sore from yesterday’s workout. Really, mostly my left thigh is sore more than the right. Kind of weird, but that is me in a nutshell.

I made up some coconut flour waffles for breakfast. They came out really good! Sometimes they crumble apart getting them out of the waffle iron and sometimes they are fine, like today:

This is just the protein pancake recipe with 14 grams of coconut flour in place of the oats.

It was hard making myself get to work today. I feel like I have been saying that for the last few Fridays! Ooops. Even though I work at home, I do work hard and it is nice to come to the end of the week.

Lunch time was egg salad:

Plus one of the sweetest pears I have ever eaten. This was a red pear, which normally are a bit sweeter and softer than other types, but this was really sweet! Maybe more in season?

I also roasted up some espresso for the afternoon during lunch. I take part in a co-op that buys green coffee in bulk and splits up the bags, so normally we just use whatever single origin I have roasted as our espresso, only with a finer grind. The co-op didn’t have any greens that interested me, so I bought from another place. This time I bought some green beans that were blended specifically for espresso to try out called malabar gold. This includes some robusta beans and arabica, which gives a nice crema to the espresso. See how they are all different sizes?

That’s some fresh roasted coffee right there. This is quite good. It’s a little more than I like to spend on my green beans, but I may get some more. I have a bunch of Guatemala to go through for our regular coffee as well.

Latte with said beans:

Plus some chocolate. Cause it is Friday! Like I need an excuse.

I had a solo dinner tonight since John was out tutoring. I cooked up a bunch of ground turkey with BBQ sauce.

I love all the colors on this plate! Trick of the camera – none of that food is touching, but it looks like it from the angle.

I had lots of yummy food today.

Since I won’t be posting on Saturday, here is the the next workout of the 28 day Shapeover. It is back, chest and core. This is on tap for Saturday. No weights listed because I haven’t done this yet to finalize it, so just exercise and reps.

Exercise	Set/rep/weight	Muscle worked
Barbell Incline Press	4 sets of 10	Chest
Dumbbell Flat Chest Press	3 sets of 8	Chest
Dumbbell Incline Fly	3 sets of 10	Chest
Reverse Lat Pulldown	4 sets of 10	Back
One-arm Dumbbell Row	3 sets of 8	Back
Lying Dumbbell Pullover	3 sets of 10	Back
Crunches	3 sets of 10	Core
Captain’s Chair	3 sets of 10	Core

Now that I have written it out – I have to do it LOL! Not sure if I will be going before or after breakfast tomorrow.

John and I are hosting our annual Mardi Gras dinner on Sunday, so stay tuned for that! Laissez les bon temps roulez!!

Question: Any fun plans for the weekend?

New lifting program

Wednesday – I had to keep reminding myself it was Wednesday. I am a day off. I hate it when that happens. I got up to go to the gym this morning when I remembered it was bagel day! So, I went back to bed for a little before we got ready to go.

Wheat bagel today. Tasty!

I forgot to photograph the rest of my food today. How weird is that? I think I was just very distracted or something.

Yesterday I started a new lifting program. I am now doing the 28-day shapeover

I have done this program before and I liked it. I have been in a bit of a rut with my lifting, so it was time to shake it up. This does a 3 day split with alternating days of cardio and 1 rest day each week. Yesterday was arms and shoulders.

Exercise	Set/rep/weight	Muscle worked
Dumbell Shoulder Press	4 sets of 10 with 10# DBs	Shoulders
Dumbbell Upright Row	3 sets of 8 with 15# DBs	Shoulders
Dumbbell Bent Lateral Raise	3 sets of 10 with 10# DBs	Shoulders
Cable Curls	3 sets of 10 at 25#	Biceps
Barbell Drag Curl	2 sets of 10 with 25 bar	Biceps
Dumbbell Concentration Curl	2 sets of 10 with 10# DBs	Biceps
Dumbbell Kickbacks	3 sets of 10 with 10# DBs	Triceps
Single Dumbbell Overhead Triceps Press	3 sets of 10 with 15# DB	Triceps
Reverse Cable Press Down	3 sets of 10 at 25#	Triceps

It took 30 minutes to get through this workout. I will tell you – my arms are *sore* today! I haven’t worked my arms like this in over a year. Normally, you know I eschew doing single muscle exercises, particularly for my arms. My arms will develop much faster than the rest of my body, so I need to keep the weights lighter while doing this program.

Tomorrow is lower body and then Saturday is chest/back/core.

On another front – look what arrived today!

Can’t wait to try it out tomorrow morning!

Healthy Heart Weekend is here!

It’s here! The Healthy Heart Weekend! You can still sign up through the weekend if you are just seeing this for the first time. Send me your photos to javaqueen01 (@) yahoo.com and what you did any time this weekend and I will do a round up post on Tuesday and pick the winners of the drawing. I’ll be biking this weekend…indoors…

We’ve got to move it, move it!

Kicking off the Healthy Heart Weekend with this workout!

Exercise	Set/rep/weight	Muscle worked
Seated Cable Lat Row	3 sets of 10 at 50#	Back
Dumbbell Incline Fly	3 sets of 10 with 15# DBs	Chest
Dumbbell Squats	3 sets of 10 with 25# DBs (50# total)	Lower Body
Reverse Crunch	3 sets of 15	Core
Stiff-legged Deadlift	3 sets of 10 with 25# DBs (50# total)	Hammmies and low back
Bent Lateral Raise	3 sets of 10 with 10# DBs (20# total)	Shoulders

I would have used the squat cage, but some guys had camped out in it. I didn’t want to work in because it would have been loading and unloading the barbell and I didn’t want to do that. I walked some on the treadmill and then came home to breakfast.

Pumpkin oats topped with some creamed honey and toasted pecans.

Plus pour over coffee. John is ordering the new coffee maker since I bought the espresso machine. I hope it comes by next weekend for our Mardi Gras party! Eeek! 😯

Busy work day today. A new doctor was added on my account and I have to say that I love his voice! That was a nice bonus today.

I was feeling the pumpkin love again for lunch today. This is one of those times when I am eating what John calls my ‘weird food’. This is a pumpkin protein shake made with just pumpkin, almond milk, cinnamon and unflavored protein powder.

I really like this shake, but most people probably wouldn’t because it is not sweet at all. I just love the pumpkin flavor. I realized that there wasn’t much fat in this meal, so I had some cashews with it.

For the Pixie lovers – she was being cute today. Pixie is one of those weird cats that loves to have her tummy rubbed. Most cats will go ballistic and scratch when you rub their tummies, but Pixie rolls right over when you come up to her. She is very expectant here.

I don’t need my tummy rubbed, but I do like it filled with lattes!

I was so productive with work that I finished up early! Yay for that on a Friday! I even had my guitar practice done before dinner. Sweet. I had turkey again. Here I said how tired I was of it, but nothing else was thawed out and I didn’t feel like an omelet. So, I cooked up the turkey with some taco seasonings and put it on a potato with some sour cream. It was really good!

Tonight is relaxing night. I will ride the trainer for a little bit, but then have a quiet evening. John is feeling a little better, but not enough to go paint the town red.

I will have a chocolate snack tonight as well.

This is really, really good, too. Did I mention that Albany is getting a Trader Joe’s? Now I will only have to drive an hour to pick up stuff. They are supposed to open in late spring of this year. Hopefully it really will be that soon.

Have a great Healthy Heart Weekend!

Windy!

Thanks for the thoughts and well wishes. (I still have not heard anything yet, so hopefully Monday?) I wasn’t sure I wanted to say anything on the blog because it may be no big deal, but I also didn’t want to just post la-la-la like I wasn’t having anxiety about something.

The waiting bothers me because I am one of those people that just likes to have a plan. Then I can do something about it,whatever it is. Control freak, much? LOL!

I had a good workout at the gym today.

Exercise	Set/rep/weight	Muscle worked
Split Squats	3 sets of 10 with 55# bar	Lower Body
Seated Lat Row	3 sets of 12 at 40#	Back
Good Mornings	3 sets of 12 with 45# bar	Hammmies and low back
Trunk Twist	3 sets of 30	Core
Incline Dumbbell Chest Press	3 sets of 12 with 20# DBs (40# total)	Hammies and low back
YTWL	3 sets of 4 each letter with 5# DBs (10# total)	Shoulders

This routine tired me out, though. My lifting has been feeling harder lately, even though I lightened up the weights. I am now doing 2 days a week of lifting.

I then did 2 miles on the treadmill. I am not using my bike trainer as much and doing more walking to stay used to walking since we will be doing a lot at Disney! About 2 weeks away now. Yay, yay, yay!!

I was ready for breakfast when I got home. Banana custard oats topped with PB and some homemade peach jam I made over the summer.

The weighing out of 16 grams of peanut butter always reminds me of how much bigger my eyes are than real portions. 16 grams is 1 tablespoon of PB and about 100 calories. Breakfast is also paired with my Broncos cup for good luck this weekend!

Lunchtime brought eggs! Cheese omelet to be exact.

One of those days I am glad to work at home. The temps dropped and the wind has just been terrible! 50 mile per hour gusts. Yuck. I was glad to have my latte today.

I took this picture with my left hand as Pixie is laying across my right arm here. It’s sort of like being locked to the keyboard with that arm. 😀 She is good warm comfort, though. Not to mention I have a Broncos snuggie that I wear. And I am not joking!

Dinner tonight was a quick cooking of chicken in taco seasoning topped with sour cream.

I am in that rut with that flavor combo right now. But it works!

Staying in tonight. It would be nice to go out on a Friday night, but in this cold and wind, staying bundled up and snuggled up inside sounds so much more appealing! I have some cereal as my snack.

Okay, 2 of these, but better eating day today for sure.

Question: Anything fun planned for the weekend?

Exercise	Set/rep/weight	Muscle worked
Barbell Squats	4 sets of 10 with 45# bar	Lower body
Single Front Leg raises (on machine)	3 sets of 8 at 30#	Quads
Side Lunges	3 sets of 10 with 20# DBs	Lower Body
Stiff-legged Deadlift	3 sets of 10 with 55# bar	Hamstrings/low back
Single leg hamstring curl (on machine)	3 sets of 8 at 25#	Hamstrings
Cable standing abductor Raise	2 sets of 10 at 15#	Hip Abductors
Standing Calf Raise	3 sets of 10 at 70#	Calves
Seated single leg calf raise	3 sets of 10 at 20#	Calves

Finding Radiance

Trying to live a fit life loving food, cycling, gardening and everything in between!