Lifting Move of the Week – Captain’s Chair

Geared up for a big workout day today! I started with a Luna bar snack (S’mores).

Then I biked to the gym. I hit the treadmill first. My goal today was to do a longer run, but broken up. I did 2 miles on the treadmill at 5.5 mph (11 min mile) and then took my sweaty self to the weights 😀

Exercise Set/rep/weight Muscle worked
2-point dumbbell row 3 sets of 8 with 25# DBs (50# total) Back
Forward Lunges 3 sets of 10 (each leg)with 30# Bar Lower body
Flat Chest Fly 3 sets of 10 with 20# DBs (40# total) Chest
Plie squat 3 sets of 10 with 35# DB Legs
Captain’s Chair 3 sets of 10 Abs
Lower Back Extension 3 sets with 10 at 100# Low back
Lateral Raise 3 sets of 8 with 10# DBs (20# total) Shoulders
Kickbacks 3 sets of 10 with 15# DBs (30# total) Triceps

Then I did 2 more miles on the treadmill. That made 4 miles total! I haven’t done 4 miles since the day before I hurt my back. No problems with the running, which is good. My knee gets tingly and the skin sort of burns (hypersensitive) on run days later in the day, but there is no pain with my back while actually running.

Then I biked home. Phew! Mega workout.  I burned about 670 calories this morning. Woo Hoo! I was ready for brekkie when I got back. Even though I was hot and sweaty, I still had a hot brekkie.

Banana custard oats topped with cashew butter and pomegranate jelly. Food tastes so durn good after a hard workout!

Lifting Move of the Week: The Captain’s Chair!  You may have seen this apparatus at your gym.  It’s actually kind of fun.

This is a great move for the abs.  You can do several variations, such as twisting your legs or lifting them straight out in front of you to work different muscles.  The hardest part of this move is not swinging your legs and using momentum to lift.  The work should be done with the abs.  Truth be told, you can also do this at home if you have an L-shaped counter in your kitchen 😉

Work consisted of a conference call (mildly worrisome) and then work, work, work at both jobs.  I am beat!  Stopped for lunch:

Lemon pepper tuna salad on wheat bread.

Plus my last pear 🙁   I hope it is a temporary shortage, although the red ones have been gone for about a month.  When do pears come in season, anyway?  I had a burpless cucumber on the side, but I had a can of seltzer with it, so not sure if it was burpless or not.

Pixie was supposed to be hard at work answering the phones for the business, but she was a slacker:

Good thing she only gets paid in catnip….

Afternoon snackage of a latte:

Plus a couple squares of Lake Champlain peppermint crunch dark chocolate.   Sort of local company (Vermont) and yum!

Sitting on a coaster for a plate.  We are pretty sophisticated ’round here.

Finished up work and my brain was tired.  Transcription can be really, really tiring to do.  So much depends on the dictator and the subject matter.  Clinic notes are easy, things like genetics are very hard.  Sometimes I would like a no thinky job.

Dinner time and I used the new toaster oven to cook my clam strips.  They came out perfectly done!  I am spoiled with the convection oven, I have to say.

Last of the blues.  I think I need to go picking again!   I only had 1 ginger altoid while cooking dinner and I didn’t need any at lunch.  I really don’t want to jinx it, but I am getting a hold of that snack habit pretty well.  I’ll talk more about the idea of the habit energy tomorrow, but it makes so much sense.

Off to visit my parents and be social for the evening 😀

Question:  What is your favorite ab exercise?

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23 thoughts on “Lifting Move of the Week – Captain’s Chair

  1. Lisa

    That’s a good machine. I use that at the gym a lot. It’s hard too–when I first started using it, I could barely do two or three. Now I can do a lot!
    .-= Lisa´s last blog ..Not a Lean Cuisine =-.

  2. Alissa

    You are so strong to be able to do that move- wow! Those clam strips always look so good. I always look for them in the grocery store but haven’t seen anything similar to them.
    .-= Alissa´s last blog ..Banana Soft Serve =-.

  3. Jen, a priorfatgirl

    are you kidding me? You just recorded a video of you casually walking up to a machine that quite frankly looks like it belongs in the death chamber, fixed yourself in it and then…as if that wasn’t enough, you proceeded to do a 27,000 hanging crunches as if you were just simply dotting an I or crossing a T. AmAzInG.

    I am speechless — I knew you were amazing but you just took it to THE NEXT LEVEL!

    Very very very very very impressed 🙂

  4. Pubsgal

    I like bicycle crunches best, because they are such a complete move: upper, lower, and obliques! I’ll have to give the Captain’s Chair a try sometime, though!

    That picture of Pixie cracked me up! 🙂

    Your lemon pepper tuna salad looks great! I *love* lemon pepper in tuna salad!
    .-= Pubsgal´s last blog ..Weekly Update- 7-21-10 =-.

  5. Kimberley

    You are certainly the Captain of the Captain’s Chair! Very impressive. You must have abs of steel.

    I don’t have a favourite ab exercise…right now.

    Love the clam strips. I was wondering when you would have them. I miss them now that I am gluten free.

    I can’t believe you have no pears. We have several kinds in the store. You must be suffering.
    .-= Kimberley´s last blog ..Fun Times =-.

    1. Lori Post author

      Abs of steel covered by loose skin. Oh well, you win some, you lose some LOL

      We have some weird food shortages around here. Not sure what is up with that. Last year it was waffles and pumpkin. Now it’s pears.

  6. Deb

    Your lifting move of the week helped but my belly button back where it belonged! Great effective move!

    That pic of Pixie is soo cute! 🙂 Hope you had a great social evening!

    Thanks for the thoughts on my blog. I know i’m not leaving running forever. Just feel like i need a change. And walking then running is what helped me lose the weight so its a little scary to ‘move on’ Do you believe that a good ballpark figure for calorie burn is to bike twice as many mile as you would run to roughly burn the same calories. I’ve always heard this and just wondered your take on this.

  7. Lori's Mom

    I have seen that machine at my gym. I didn’t know what it was called, and I sure haven’t tried it. Actually, we do a similar move in water fitness class, but it’s a whole lot easier in the water!

  8. debby

    We have that captains’ chair at our gym, but it is downstairs, and I tend to stay upstairs. I did it when I was working out with Vicky. Maybe I’ll venture back downstairs again. I don’t like ab work, but I do crunches on the ball right now.

    I wanted to stop at that Lake Champlain chocolate store when I was in Vermont a few years ago, but I was a ‘good girl.’ waaaah.
    .-= debby´s last blog ..An Extraordinary Salad =-.

  9. Cammy@TippyToeDiet

    I did the straightforward Captain’s Chair as part of my core on Monday, but it made me kind of queasy. I think it’s my squish belly (my leftovers) causing the problem. When I do the twisting or straight leg variations, I don’t have the same issue. I guess because they don’t cause squishing. 🙂

    We haven’t had red pears in a while now, but I think harvest is coming up in late August-September. Yaaay!
    .-= Cammy@TippyToeDiet´s last blog ..When Cammy Talks- Cammy Listens =-.

  10. Amy

    I’m not sure if we have that machine at my gym, I will have to pay attention better! Right now my favorite ab exercise is the prone jackknife on the ball, because I feel so proud that I can even do those – when I first started I really couldn’t!
    .-= Amy´s last blog ..Done! =-.

  11. Fran

    We have that machine in the gym too but it looks like it’s so easy for you while I see the people in my gym struggle 😆 that’s why I never used it.

    We can buy pears the whole year round. But the season for it in Holland is from August till March. Don’t know if that’s the same in the US?

  12. Jody - Fit at 52

    I did the Captain’s chair this morn & I use it twice a week. Like to mix things up!!! That one is hard though if you do it right & no swinging as you said! I do a lot of different core/ab moves so hard to pick a fav. I like all forms of planks as mixing those up in different ways really helps & like the bicyles too. I do all kinds of obliques too so I just mix it up!

    Honestly, that Pixie is too friggin cute!!!!!!!!!!!!!!!!!!!!!!!!
    .-= Jody – Fit at 52´s last blog ..The Unattainable is Attainable- Unreachable IS Reachable! =-.

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