Back to squat basics

Monday, Monday! I decided on just a weight workout today and skip the cardio for a bit of rest. Biked to the gym and got right to the iron.

Exercise Set/rep/weight Muscle worked
Barbell squat 3 sets of 10 with 45# bar (lower than parallel) Lower body
Seated lat row 1 set of 4 at 85#

1 set of 6 at 70#

1 set of 8 at 55#

1 set of 10 at 40#

Stiff-legged deadlift 3 sets of 10 at 75# Lower body
Captain’s Chair 3 sets of 10 Abs
Incline barbell chest press 3 sets of 8 at 55# Chest
Seated calf raise 3 sets of 10 at 110# Calves
Lower Back Extension 3 sets of 10 at 100# Low back
Nosebreaker 3 sets of 10 with 30# bar Triceps
Front Raise 3 sets of 10 with 8# DBs (16# total) Shoulders

I did a video of myself with the squat and wasn’t all that happy with my depth, so I decided to back way off on the weight and make sure to go below parallel to work on form. I really want to be able to do full squats (aka ass-to-the-grass) with more weight, so back to basics!  I see many, many partial squats being done at the gym, and I don’t want to be in that category.  I may or may not show that video as an example of poor form. 😀

Biked home and made up a new oat dish – Apple Pie oats!

  • 40 grams of oats
  • 1/2 of a granny smith apple chopped small
  • 1 tsp of brown sugar
  • 1 tsp cinnamon
  • 1 cup of water
  • 1/4 cup of egg whites
  • 4 toasted pecans, crushed
  • 1 square of lowfat graham cracker

I added apple, cinnamon, and brown sugar to the cooking water with the oats when it came to a boil.  Cooked for a few minutes, then tempered in the egg whites.  Topped with the pecans and crushed graham cracker (for the ‘crust’ ).  Quite tasty, I have to say.  I think a tart, firm apple is best in this.  If I was feeling truly decadent, I guess a drizzle of caramel on this would be pretty awesome…. just sayin’

I also had some of these on the side.

I was asked about any supplements I take.  These are my dailies.  I do a multivitamin, a flax seed oil (don’t do fish oil), a vitamin C/B combo, and a vitamin D3.  Vitamin D3 is important for me living in a northern climate and my liberal use of sunscreen.  If I think about it in the winter, I add zinc.   I actualy probably could do without the multi as my diet has a good variety of whole foods, but I just want to cover my bases, particularly as I am progressing forward in years.

Work time ensued.  Busy, busy.  Yesterday not busy, today very busy.

Lunch break was so awesome!  I made a 1 egg/2 egg white omelet stuffed with some cabot reduced fat cheddar, sauteed broccoli and caramelized onions.

I found the secret for me and omelets is to pour the egg mixture into the pan and cover it to sort of steam the omelet so I don’t have to flip it.  Doesn’t it look purty?  Not sure if it is sad or not that I was excited at how this omelet turned out LOL.

I had to laugh at some of the interpretations of yesterday’s post title,  from bikini butt to not knowing what the heck it meant!  A bikini is not something I think I would ever get in for one, and I don’t often talk about my behind on the blog (other than to get it in gear), but I thought that particular issue of biking needed to be addressed.  The soreness seems to be a major sticking point for people getting started with biking, so I want to let you all know it does go away.

Snack time!  Latte and some dark chocolate.

Then I was hungry again an hour later, so I had some blueberries.

These are from the store and not the local ones and I can taste such a difference.  Oh well.

John was on the grill tonight and did up some ground pork burgers.  I like ground pork as it is not as dry as lower fat ground beef and still quite tasty.

I had mine with laughing cow and more caramelized onions (I have a batch in the freezer).  Good thing I am already married 😆

Still working tonight.  We have a weekend getaway planned, so I have to get as much extra work done as possible this week!  Gonna get a snack and back to work after posting this.

Question:  Do you ever get back to basics with something?

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14 thoughts on “Back to squat basics

  1. Ron

    If I don’t figure out a good diet and exercise plan soon… I will have to go back to counting points…. it worked before but I really would like to figure something else out.
    .-= Ron´s last blog ..I am going to eat more =-.

  2. Deb

    Biker butt does go away! I can attest to that too. I’ve been biking about 2 weeks and its already better. So don’t let that stop you. You can’t just ride once wait two weeks cause it hurt then try again casue it will hurt again. You have to stay with it. And biking is sooo much fun. You may have forgotten that but the kid in you will remember!

  3. debby

    That bowl of oats looks particularly tasty to me. I got some oat bran today. I noticed the calories are a lot lower than steel cut oats. Do you think they are as tasty?

    That omlette looks almost like a sandwich. Tasty too.
    .-= debby´s last blog ..This ‘n That =-.

  4. Pubsgal

    Spin class once a week sure helped with biker butt. Although, I haven’t taken spin class at all this summer, so my booty is going to be really, really sore when I got back in the fall.

    It’s funny that you mentioned squats as your “back to basics” item. The BodyPump (now CardioSculpt) instructor coached me on getting lower with my squats. We started this back when her class was still Body Pump, and You wouldn’t have known I had taken a full year of the class, I was in so much pain the next days.

    I often go “back to basics” with weighing and measuring food portions, because portion creep is a trend with me.
    .-= Pubsgal´s last blog ..Weekly Update- 8-4-10 =-.

  5. Kimberley

    A weekend away…how exciting.

    Great looking food today. Love the fluffy omelet.

    Back to basics is where I am now. Lately it seems I am back there every morning. I will continue on until I am back in the groove.

    I thought of you today when I went to Starbucks. I had something delicious call a frappucino with decaf coffee, sugar free hazelnut syrup and non-fat milk. So tasty!
    .-= Kimberley´s last blog ..Busy Day Tomorrow! =-.

  6. Shelley B

    So funny – I looked at that omelet and was thinking “I wish she’d say how she got it to look that good” and then you did! Thanks – I’ll have to try your method, as all of mine end up being scrambled egg wrecks.
    .-= Shelley B´s last blog ..Lets Talk About Sports Bras =-.

  7. Fran

    What’s your destination for your weekend trip?

    To be honest I would quit the multivitamines. You said it yourself: you don’t need it. If your body doesn’t need it, it will not take it so it’s really a waste of money as you are eating so healthy.

  8. Jody - Fit at 52

    I only go to parallel with my squats to keep my aging knees able to take me well into old age in the gym. I do keep strict form & squeeze coming up for my butt & really concentrate on the whole move. When I go below parallel, the knees don’t like it.

    As for vitamins, we are on the same wavelength. I wrote about them today with Dr. J too!!!!!!

    Man, those BB look sooooooooooooooooooooooooooo good!
    .-= Jody – Fit at 52´s last blog ..Vitamins &amp Vitamin Supplements- Yes or No =-.

  9. Tish

    I’ll have to try your omelette trick–thanks for sharing it. As for back to basics, yes. I often go back to basic on things just to check up on myself–I re-read my WW CORE plan just a few days ago and discovered a couple of things I’d missed. I also review the written instructions and diagrams on the weight resistance machines I use at the gym–it’s amazing to me how many people do them wrong. We want to hear about your weekend!
    .-= Tish´s last blog ..Monday- Monday =-.

  10. Foodie Girl

    I have had to get back to the basics on pretty much everything. Having to start over sucks, but it’s what needs to be done. You look fantastic and I have missed your blog so much! So glad to be back and thanks for your continued support!
    .-= Foodie Girl´s last blog ..I Heart Carbs =-.

  11. Leah

    I’ve finally caught up on your posts that I missed while out of town. It’s always good to read what you’re up to, and sounds like you’ve continued having fun.

    I have to weed. *sigh* It’s the “crabgrass got into my little flower bed and killed the black eyed susans” kind of weeding…not looking forward to it.

    Looking forward to seeing your cookbook and your bike challenge coming up…on my son’s birthday. 🙂 Will be stopping by that site soon.

    I’ll finish by saying that I noticed on one post you said something about enjoying the simple things in life. I couldn’t agree with you more.

    Also, do I get back to basics? Yes, um, this week…seems like I’m always trying to get back to basics of good eating and wondering if it will ever become a constant reality in my life. Someday. You are proof of that and give me hope. 🙂
    .-= Leah´s last blog ..A Good Balance =-.

  12. John

    So this is what Finding Radiance’s blog looks like! 🙂
    If I got excited as you about food I cooked I’d probably cook more so I wish I did!
    The only thing I get excited about are my morning smoothies.

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