Lifting Move of the Week

Up bright and early today and biked to the gym. I was there by 6:30! That is 1/2 hour earlier than I normally am there.

I hopped on the treadmill with the intention of only doing 1.5 miles, but it really felt good, so I kept going. Ever have that happen? I was doing 5.5 to 6 mph and ended up with 3 miles. I never run that much before lifting. Oooops.

Exercise Set/rep/weight Muscle worked
Seated lat rows 3 sets of 12 at 45# Back
Lying leg press 3 set of 10 at 100# Lower body
Incline Chest Fly 3 sets of 15 with 15# DBs (30# total) Chest
Horizontal Wood Chop 3 sets of 10 at 30# (each side) Core
Good mornings 3 sets of 12 with 35# bar Hammies and lower back
Arnold Press 3 sets of 15 with 10# DBs (20# total) Shoulders
Nosebreakers 3 sets of 15 at 20# Triceps

I was pretty tired at this point. Even though I had a protein drink before leaving the house, I was really hungry!

Came home and made custard oats topped with almond butter and honey fluff (recipe coming soon).

Can I just say “wow?” I actually had to get up and walk away from breakfast for a minute because I was eating too fast (being mindful!).

I got to work early, as the window people were coming to start the big installation. Hot day to do it, too. Poor guys.

Lifting Move of the Week: The Horizontal Wood Chop!

This is for your core. The object is to use your core muscle to move the weight, not your arms. Keep the lower body still. Lighter weights allow you to use your core and not the arms. To do this at home, just use a dumbbell and go along the same path.


Lunch time and the house was getting warm because of the AC being unhooked.  Nothing like no AC on a 90+ degree day, right?  I wanted a cool lunch:

Greek yogurt, Uncle Sam’s, and berries!  It was very good.  Although, I was still a little hungry after this, so I had a Luna Bar.

New flavor to me and I liked it.

Since the men were moving into my work area with window taping (not to mention I was getting too hot!), I moved upstairs to sit in air conditioned comfort while I worked.  Since we have a 100-year-old house, there is lead remediation to be done. Windows barriered on the inside:

Snack time!

With a latte.

The downstairs was done by dinner time.  How exciting!  Old windows.  These windows were 100 years old with the original rope pulleys and wavy glass (some broken).Not all of the windows even opened:

And yes, our neighbor’s house is that close to ours on that side.

New windows are tilt ins, E-glass and insulated.  I’ll get pictures of those up tomorrow.  Happy, happy!  This will make a world of difference with our heating bills this winter.  I am just dorky enough to be excited about cleaning the windows now.  I couldn’t do the upstairs ones from the inside before.

Dinner was a scrambled egg open faced sammie.

Gonna need more bread soon.  One thing I have done, which you probably might have noticed, is increased my bread consumption in the past couple of months.  That is a result of all of this bike riding I am doing and I am adjusting the diet to include more carbs.

Tonight involves a trip down to see my niece for her 11th birthday and have some cupcakes!  I’ll try to just have one. :mrgreen:

Question: Are there any moves in particular you would like me to video?

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15 thoughts on “Lifting Move of the Week

  1. Alissa

    We have really old windows in our house too- many of them don’t open. We’re in the market for new windows this fall. I’m a little biased because I work for a window manufacturer… 🙂
    .-= Alissa´s last blog ..WI Day =-.

  2. Susan

    Not only do I not have air conditioning, but I don’t even have windows I can open in my bedroom!! It gets sooooo stuffy in there at night when I need to keep the door closed. It kills me. Hopefully you’ll new windows will work well at keeping the heat out 😉

    I’ve never seen/heard of the vanilla almond Luna!
    .-= Susan´s last blog ..Things I Learned The Month I Let Go =-.

  3. Paula

    My house was built in 1926 and we replaced our windows (15) a couple of years ago. It really does make a difference with the heating bill. Except, I do hate washing windows. Wanna come over and do mine?

    Your pancakes look yummy. You’re very talented with composing your food on your plate. It’s as though you feast with your eyes first.

    Sorry about your bikes being stolen. I know how you feel. Mine was swiped the other day and it’s was just a $5 bike from a yard sale but I loved it.

    .-= Paula´s last blog .. =-.

  4. Fran

    I would have been excited too with the new windows especially since it’s going to save money and that’s always pleasant.

    You were up bright and early yesterday and yay for 3 miles!

    Hope you had fun at the birthday and enjoyed the cupcake.

  5. Amy

    Thanks for the wood chop video – I didn’t realize that about using light weights – I think I have been using too heavy. I always learn something when you post those videos so any moves you want to post are good for me!
    .-= Amy´s last blog ..First Day of School Run =-.

  6. Sharon

    This has nothing to do with lifting moves, but I’d love to see a pic of your house from the street. We live in an old house and love old houses. Your description of your old windows sounds VERY familiar, believe me! Remembering your garden and front porch pics made me want to see the whole thing. Having said that, I understand TOTALLY if you don’t want to “expose” that much of your life to the BlogWorld!
    .-= Sharon´s last blog ..A New Day =-.

  7. Jody - Fit at 52

    Can do the woodchop with a exercise band too at home… how you explained it so people understand how to get the move correct.

    I found that Luna bar flavor a while back & that one & the iced oatmeal are my favs…. YUM!

    I live in southern CA so used to homes being that close & closer….. high density! UGH!

    Lucky you on those windows!!!! You are going to love when it is done!

    Enjoy the party!
    .-= Jody – Fit at 52´s last blog ..Bucket Lists- Dreams- Fear &amp More =-.

  8. Pubsgal

    We’re overdue for new windows and we want to blow in some insulation to the house. ka-CHING! I’ll be excited to get them, though, our current windows are very old and lose heat like crazy. (Even though it doesn’t get super cold here, it’s cool enough throughout the year to want to save on the heating bill.)

    Pears…why do I never think of pears? Those look yummy!
    .-= Pubsgal´s last blog ..Happy September! =-.

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