Geez it is dark when on my way to the gym now. I had a protein drink and drove there. The sun was making a beautiful arrival during my workout.
It was about 25 degrees out. Winter is a comin’!
|Stiff-legged Deadlift||3 set of 10 at 85#||Lower body|
|Dumbbell Bent Over Row||3 sets of 8 at 25# (50# total)||Back|
|Barbell Bench Press||3 set of 8 at 55#||Chest|
|Captain’s Chair||3 sets of 15||Core|
|Bent Lateral Raise||3 sets of 10 with 12# DBs (24# total)||Shoulders|
|Triceps pull down||3 sets of 15 at 30#||Triceps|
|Stationary Lunges||3 sets of 10 each leg with 35# plate||Lower body|
|Standing single leg calf raise||3 sets of 10 each leg with 20# DBs (40# total)||Calves and balance|
|Good Mornings||3 sets of 10 at 45#||Low back and hammies|
I worked very efficiently today and did supersets so I could get through the workout with a consistently elevated heart rate. Then it was time to pick up John and go for bagels! We went back to an old place to give it a try again. Lox of Bagels. It is a lot farther away, and we had some bad service there a few times, so it was in the dog house for a while. I had a multi grain bagel and we split a container of maple walnut cream cheese.
Now on to the Lifting Move of The Week! The dumbbell row:
This move is for your back. I will do it with one dumbell and then other times with 2. Keep your abs in when you pull up. You should feel this along the back and sides. Also called your lats!
Hope you can view this video as it is on photobucket instead of youtube. For those of you who want a smaller looking waist – this is the move for you. It helps give you the V taper by filling out the upper back, making your waist appear smaller. Yay!
I was hungry for lunch today. I had made up some bread last night, and you can almost see it under the eggs LOL!
Work was a little on the frustrating side today. Just one of those days. I had to take a break and head out for a brisk 2 mile walk (and got to deposit a paycheck while doing so, which certainly cheered me up!).
There was a latte waiting for me when I got back 😀
You can almost see the little dark chocolate mint cup there in front. What you don’t see is the other one I already ate.
Been really on point with eating this week. Sometimes the zone is easily had and other times it is not – so I will enjoy this ride while it lasts. It definitely is easier to control my appetite when I am not doing so much exercise. Isn’t that funny how that works?
I realized I was veggie deficient today, so I decided on a big spinach salad for dinner. I have found that I like baby spinach much, much better than adult spinach, or whatever you call it. It seems much more mild. Maybe I would like the green smoothies better with the baby?
Anyway, I had cooked up some honey mustard chicken and was going to have that on top of the spinach. Then I remembered Debby making a yummy looking salad with a pear. So, I chopped up half a pear and added 1 tablespoon of feta cheese and 1 tablespoon of chopped craisins.
Snack time because I was making nut butter after dinner:
Cashews – my very favorite nut!
Another favorite nut?
Interesting fact of the day. Did you know that any breed of cat can be a calico, but calicos are only female? It is an X chromosome thing. If there does happen to be a rare male calico, they are always sterile and usually have other health issues. Now you all are ready for Jeopardy! 😀