|Stiff Legged deadlift||3 sets of 10 with 65# bar||Lower body|
|Chin ups||2 sets of 2, 2 sets of 1||Upper body|
|Split squats||3 sets of 10 (each leg) with 35# bar||Lower body|
|Close-grip lat pulldown||3 sets of 12 at 50#||Back|
|Push ups||3 sets of 10||Chest|
|Reverse Crunches||3 sets of 12||Abs|
|Arnold Press||3 sets of 12 with 10# DBs (20# total)||Shoulders|
|Calf Raise||3 sets of 10 at 110#||Calves|
|Triceps pull down||3 sets of 12 at 30#||Triceps|
Strength Training Move of the Week: Stiff-Legged Deadlift. This is one of my very favorites. Maybe because it is easier than a regular deadlift 😛 Actually, I really like how it works the hamstrings. With this exercise, it is important to keep the knees from being locked and hyperextended. Did you know it is very easy for women to hyperextend their knees? Bend from the hips and not from the waist because you want to use the legs and not the back for this. Also, you want to squeeze your butt at the top of the move, just for that little extra something. Note how I keep my head looking up during the move. I found that if I do not do that, then my my shoulders droop and my back rounds out. Funny how keeping your head up keeps your shoulders back.
Link to video
(I edited out the sound today to something better than the godawful stuff at the gym.) You can go lower down than this, too, but I find my back rounds too much when I do much lower, or I lock my knees. My form isn’t always perfect, but I really try. Also, this can be done with dumbbells.
John was out playing poker last night, so when he didn’t show up to meet me, I wasn’t too surprised and just texted him that I was biking my way to breakfast. He texted me back a bit later that he was on his way via car (I was about 1/2 way to bagels at this point), so we were able to meet up. I had a nice wheat bagel with maple walnut cream cheese:
I snarfed this down. I think I need to eat more on Wednesdays before I leave the house. I have a protein drink before going to the gym, but I think a strength workout plus a 14 mile bike ride needs more food. Even though half of that ride is after breakfast. I have noticed that every single Wednesday I am so hungry for breakfast that it sets up the rest of the day as a snacky day. Will experiment next week with this.
I ended up just putting my bike in the car and riding home with John because I was feeling a little tired and lazy. 😳
Break from work for lunch. More tuna.
I laughed when I noticed where I had set the other can of tuna on the shelf after I opened up the package.
Note to self – it is extremely important that you remember there is only 1 can of tuna left. Do not eat any other cans…..
That cat food is what we call ‘kitty crack’ around here. Pixie gets 1/4 can a day of this junk, along with her Iams weight control/hairball dry food. She adores this stuff.
Had a slice of this apple yogurt cake that John made. It is very good.
I finished it before I even got my latte. Ooops. Nibbler is out in full force today.
Cause this happened before dinner:
This was up high and I even dragged a chair out to get some. Just being honest here. Today has been a challenge.
I had a hankering for grilled cheese for dinner. So, I made some using 1 oz of colby jack and 1 wedge of laughing cow. Then I added some sun-dried tomatoes for an adult version. I remember the old days of slathering butter on the bread and a boatload of cheese….. Now I sprayed a little ICBINB on the bread and used Pam to grill it.
I have to say that this was really good and a much healthier version of grilled cheese. The sun-dried tomato really gave it extra flavor. And it wasn’t greasy in my hands!
So tonight is a battle with Nibbler going on, I think. Wish me luck.
Question: What’s your favorite sandwich?