Chilly night last night. There actually was a frost advisory out for last night. WTH??? Didn’t seem to get any, but it sure was chilly biking to the gym – mid 40s.
|Barbell squats||3 sets of 8 with 55# bar||Lower body|
|Chin ups||1 set of 2, 4 sets of 1||Upper body|
|Dumbbell pull over||3 sets of 10 with 25# DB||Back|
|Reverse crunch||3 sets of 15||Abs|
|Incline Dumbbell press||3 sets of 12 with 20# DBs (40# total)||Chest|
|Reverse lunge with single dumbbell||3 sets of 10 (each leg) with 15# DB||Legs|
|Lateral raise||3 sets of 10 with 10# DBs (20# total)||Shoulders|
|Lying french press||3 sets of 12 with 10# DBs (30# total)||Triceps|
I was working hard on these today. The barbell squats and the reverse lunges always get my heart rate up there! A little more weight on the squats. Not back at the 115# pre injury, but I’ll get there.
Lifting move of the week: Reverse lunge with single dumbbell. This move is good in many ways. First, it’s good for the legs because lunges just are. Using the single dumbbell also helps you work on balance – and who couldn’t use a little more balance in their life?
Do this for both legs. I just filmed one side. This is an older video, btw. This was one of the NROLW moves that I like to have in my rotation. Now that I can do split leg moves again, that’s what I did today! John met me at the gym and we biked to bagels. I actually started to bonk on the way there and had to eat a ginger chew. I think it was not taking a rest day after the ride, plus a harder strength workout today. I did have a protein drink before leaving the house, but obviously not enough.
I looked for the biggest bagel I could see, and it was a sunflower seed bagel. Delicious! I really had to keep from inhaling it 😀
After carb loading up, we headed home. Total bike mileage was 14.3 miles.
Work went much more smoothly today. So smooth that I was extra productive and did more lines in less time, so I did more than required. I’ll take the extra money! My new netbook is so awesome 😀
Lunch break was some greek yogurt mixed with plain whey protein, granola, strawberries and a little buckwheat honey.
This honey is awesome. We bought it at the farmer’s market. Need to get more.
That partial bonk this morning left me with one of those hungry things in my stomach all day. Dislike that feeling. I had some chocolate with my latte.
This is good stuff!
Pre dinner was some cashews while I roasted coffee for tomorrow (all done with work by this time).
It was raining, but the birdies were keeping me company while I did the coffee:
(my liatris will be blooming soon – yay!)
I had that craving for BBQ from yesterday, so I had some BBQ shrimp. 1/2 of a microwaved sweet potato topped with laughing cow and sauteed broccoli.
I cracked open the Chef Hymie hot BBQ sauce for this. Boy howdy that has a kick to it! It actually made my nose run. Loves the hot stuff….
I have been noticing a soreness in my left thigh lately, and I think I now understand what it is. Before with the weakness, I was moving my leg, but not really using it. Make sense? Now I can actually use my leg and the muscles are sore from being worked again. Yay! My knee is still numb, but the feeling has come back in my calf.
Tomorrow will be a rest day for me, I think. I also will talk a little bit about Nutrisystem, as I had done this for a while a couple years ago and was asked about it.
We are off to Starbucks for some coffee and for me to play more with my little netbook.
Question: Do you consider the sweet potato a veggie or just a carb?