Lifting Move of the Week

Glad you all like my jersey! 😀 I purchased it from here.  Woke up a little tired and puffy today.  Had a protein drink and biked to the gym:

Exercise Set/rep/weight Muscle worked
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?

http://www.youtube.com/watch?v=f5PlohSHImM
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21 thoughts on “Lifting Move of the Week

  1. april

    Love the video! I must admit I have a problem with keeping my spine nuetral- I tend to pick up my head to watch myself in the mirror! Bad, I know!

  2. Shelley B

    Nice workout, and you are too hard on yourself with feeling lazy for not riding the bike back home. You really do a lot, and to bike after is amazing.

    Oh, and holding your head up is key to so many exercises! I am constantly trying/being reminded to do that, from squats to rows.

    I cracked up at the tuna placement! We give our cats a tiny can of Iams wet cat food in the morning, as a reward for coming home. They split it, and it’s just enough to make them supremely happy.

    Your adult grilled cheese sounds fantastic with the addition of the sun-dried tomatoes…must remember that!

    And your wedding dress was a size 22? I guess you wouldn’t want to fit into it again, lol! It was fun to try, for mine.
    .-= Shelley B´s last blog .."You Can’t Eat That" =-.

  3. Tish

    I sounds like a good day. I hope you got the munch monster under control. I’ve been fighting him off down here, too. One time when I was a new bride, and we lived paycheck to paycheck, I found a great price on tuna. It was only when I got it out to make my tuna casserole, that I began to wonder why there was a picture of a cat on the can!
    .-= Tish´s last blog ..AHA Moment =-.

  4. cammy@TippyToeDiet

    Love tuna melts on whole wheat, or tunarritos (tuna in a wheat wrap), with sliced or chopped tomato. I’ll eat dozens of those before the summer is over. 🙂

    I’m really bummed that I didn’t invent the “head up” move for controlling back curl. I guess I’ll revoke my patent application. 🙂
    .-= cammy@TippyToeDiet´s last blog ..Slip Slidin’ Away =-.

  5. Run Sarah

    Appreciate the video, as always! I am a bit barbell-shy with my workouts at the gym because ours are a bit difficult to set up/switch. My favourite sandwich = tons of veggies & hummus.
    .-= Run Sarah´s last blog ..Countdown is On =-.

  6. Kim Zepp

    The apple yogurt cake looks and sounds yummy!
    I love grilled cheese, too. I really like it with tomato soup.
    Since you’ve mentioned the Laughing Cow so much, when I spotted it in the store, I decided to buy some to try this week. 🙂 I’ll have to try it on grilled cheese!!!
    .-= Kim Zepp´s last blog ..Weekly Workout Update – June 11, 2010 =-.

  7. debby

    My favorite way to make grilled cheese used to be King’s Hawaiian bread, monterey jack cheese, and thinly sliced tomatoes. Oh my that was a taste treat in the summertime. I might just have one this summer!

    I buy that kitty crack by the caseload at Costco. My old cat thinks she’s in heaven now, getting 1/2 can per day. For years she only got dry food. (BTW, that’s why I haven’t shown a picture of her. She is kind of pitiful looking now.)
    .-= debby´s last blog ..Noah and Me and Fried Rice =-.

  8. Leah

    Lately turkey lunchmeat with swiss cheese on a 100% whole wheat “bun” (skinny little thing 100-cal or something) and mustard only. It’s about 200 calories for this and I eat one almost every day lately. 🙂

    Please promise you’ll fess up if you accidentally open the cat food when wanting to make tuna…please? Please? We’ll laugh WITH you and not AT you, promise. 😀 That’s something I would do…. good thing I don’t have cats!
    .-= Leah´s last blog ..Two Small Victories! =-.

  9. Ron

    Your food pics look delicious as always.. I think I would have to move that cat food away from the tuna….. just incase… i was in a hurry and wasn’t paying attention… of course, im sure the smell would alert me lol
    .-= Ron´s last blog ..As Planned =-.

  10. Jody - Fit at 52

    I love stiff legged deadlifts!!!!! I did them this morn.. like you, I keep me head up as well but I don’t go up quite as far as you as I am doing them strictly for the hams/butt & I do that squeeze too! Sometimes I put my toes on 2 10 pound weight plates & that gives this move a really cool feel & stretch! I really like the toes up version! Great workout for you!

    OK, I want a piece of that apple yogurt cake! 🙂
    .-= Jody – Fit at 52´s last blog ..Exercises & Form Help =-.

  11. Weijourn

    The apple yogurt cake looks yummy. I think I like tuna sandwiches the best. I don’t really like tuna so I don’t have them very often but they sure are good when I have them!
    .-= Weijourn´s last blog ..Flexibility: FAIL! =-.

  12. Fran

    Great workout Lori. Think it’s a good idea to experiment with a bigger breakfast on Wednesday.

    I’m leaving for Belgium tomorrow for a week. No internet access there so won’t be reading your blog next week. I’ll catch up next weekend. Take care and till then.

  13. Bernadette

    Oooh that sandwich looks good, I love the combo of crunchy outside with gooey inside! Some artichoke hearts would be good in that…I must try!

    And the cake, I’m definitely checking that recipe out!

    have a great day!
    xoxo
    .-= Bernadette´s last blog ..Score!! =-.

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