Flag day and face pulls

Verdict on the sleep mask? Still out. At first, I kept wiping at it because my sleepy self thought it was the sheet over my face (d’uh). It did block out light, which was really good. However, I got super hot last night and that kept waking me up. So, I can’t really judge the mask yet. Ugh! There are several things that bother my sleep. First, I am a somewhat light sleeper and we live on a main road (new windows help immensely with this). I also periodically get restless legs. Then there are the night sweats and the issues with light. Funny – caffeine seems to have no effect whatsoever on my sleep. The one thing you think would matter does not.

Anyway, I was not feeling very refreshed this morning. It was a little misty/drizzly, so I drove to the gym. Then I realized I forgot my gloves since they were in my bike helmet 🙄

Exercise Set/rep/weight Muscle worked
Stiff-legged Deadlift 3 sets of 10 at 65# Lower Body
Underhand grip pull down 3 sets of 10 at 50# Back
Horizontal Wood Chop 3 sets of 10 (each side) at 30# Core
Face Pulls 3 sets of 10 at 30# Shoulders
Calf Raise 3 sets of 12 at 110# Calves
Hammer Curls 3 sets of 12 with 12# DBs (24# totatl) Biceps
Low Back Extension 3 sets of 12 at 80# Low Back
Triceps Pulldown 3 sets of 12 at 30# Triceps
Pliet Squat 3 sets of 10 with 40# DB Lower Body
Lying Chest Fly 3 sets of 10 with 12# DBs (24# total) Chest

My poor little hands hurt after this workout. Barbells and dumbbells have those rough surfaces and they hurt my hands.  I am such a delicate flower.

Here is the Face Pull.  I like this exercise for my shoulders, just be careful not to use too much weight on it.

Breakfast time! I made the 1-minute muffle and made a different topping today.  I am being all kinds of different this week 😉

Mashed banana with a spoon of peach jam.  I really liked this breakfast, but then I pretty much like all my brekkies.

I worked straight through to lunch sitting on the exercise ball.  Finally got caught up to yesterday’s files, but they need to add other people to my account.  Not sure what happened to the others that were on it, but I can’t do it all by myself.  It can feel a bit stressful.

I made up a refreshing lunch.  Plain greek yogurt, Kashi GoLean and strawberries.  One of my go-to lunches.

I have to let the Kashi sit for a while in the yogurt is this cereal hurts my gums!  Does that happen to anyone else?

Today is Flag Day.

In 1777, the US adopted the flag with its 13 stars and stripes.  Flag Day was officially deemed to be on June 14th by Woodrow Wilson in 1916.  Whether or not Betsy Ross really made that first flag is questionable, but she certainly is the symbol for it.  And why shouldn’t a woman be a symbol of freedom??

John made up some lattes for the afternoon break.  I really think it might be time to spring for a new machine soon.

He also made up some of those no bake chocolate oatmeal cookies last week.  You know the ones that only take 5 minutes to make?  One of my most very favorite cookies in the world.  They were supposed to be out of the house and to a poker game, but they did not set up in time.  So they are in the house.  I did not have any yesterday and it is a Herculean effort not to snarf these down.  They are a binge trigger for me, for whatever reason.  Like M&Ms.

John grilled up chicken tonight and I sauteed the green beans in a bit of coconut oil for dinner.

This was sooo good.  I love the barbie!  Not such a big fan of the beans, though.  Please just give me broccoli…

I am posting early tonight because I am going to attempt something involving these tonight:

John and I are going to do a bit of running.  It is really windy out, and I whine about that too much when biking, so I figured why not try a run.  I haven’t run since February, I think?  We are going to go to the new coffee shop. That is incentive reward, right?  Decaf calling my name.  Should be a total of 2.5 miles with a long break at the halfway point.  May not run the whole thing, and it will be pretty slow.  So why am I nervous?

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19 thoughts on “Flag day and face pulls

  1. Shelley B

    Those barbell handles ARE rough! Which is why I bought gloves…although I never ended up with cute pink ones like yours.

    Hope you had a good run – I love having a “treat” destination for a run…makes it much more fun to me.
    Shelley B´s last blog post ..Friday Mishmash

  2. debby

    I am laughing at your delicate flower comment–and tying that to cereal hurting your gums! My goodness, you are a delicate flower! You, me, and Shelley all have the M&M problem…

    I am also laughing at us and our night time gear. I sleep with TWO stiff wrist braces on every night now. Seems to help with my carpal tunnel.

  3. Amy

    Funny, when I read “face pulls” in your title, I figured there were going to be pictures of you and John making funny faces! I totally forgot it was the name of an exercise!
    Amy´s last blog post ..Ladies Run Kortrijk 5K

  4. Pubsgal

    Happy Flag Day, Lori! (How much do I love that Pixie made it into that picture, too!)

    I hope your run went well. Incentives are always good! 🙂 I also get nervous about getting back to a form of exercise I haven’t done in awhile – swimming, weights, you name it. I think that’s pretty normal. Plus since you’ve had pain with that activity before, you might be worried about that?
    Pubsgal´s last blog post ..An Anniversary- A Healthiversary- and a Race Report!

  5. Jody - Fit at 53

    I so hear you on sleep issues Lori! We have OLD windows so the noise is one thing & then the sweats & the light too – like you .. age does not help me either! 😉

    Funny on the running – when I had good feet, I bitc*ed about it & then when I could not run well due to my feet probs, I missed it & now that I have my Hoka shoes, I am liking it again.. funny! 😉 How was your run? How was the leg?

    I keep my gloves in my workout bag but I have forgot to put them in there a couple times over the years & my “delicate” hands did not like it!
    Jody – Fit at 53´s last blog post ..Weight- Bodyfat &amp Aging How Good is Good Enough

  6. Fran

    I bet you did great on the run, you have a good fitness base by the strength training and the biking. Look forward to hearing how it went.

    The meals look delicious as always.

    That must be annoying having these sleep problems. No advice here because I sleep well most of the time.

  7. Marina

    can´t wait for tomorrow´s post to see what happen with the run´s intentions! hope you could make it!
    I like the video of the excercise!
    Lori, could you please give the “unbake cookies” recipe? Many thanks in advance Marina

  8. Alison

    Hope the run went well Lori! I think it’s typical to be nervous when you’re getting back into an abandoned exercise. You don’t *want* to see a major set-back but are kinda afraid you will do worse than you expect. But that doesn’t really matter. You do the best you can at that moment and be satisfied with that. If it’s not enough, you make a new goal to work towards again.
    Alison´s last blog post ..It’s a HEATWAVE!

  9. Kathy W.

    Restless legs and interrupted sleep can both be caused by low serum ferritin, a measure of your body’s stored iron. Optimal is around 50 ng., and runners/bikers are often low–not to mention people who donate blood! Most women who are still having periods are low, too. You can have normal or even optimal RBC/hemoglobin (not test anemic) and still be very low in iron stores, since your body uses iron for that first. The best part is that serum ferritin is an inexpensive test, and you can order it yourself on someplace like prepaid lab or other on-line sources, which send you to your nearest blood lab and then email the results to you.

    (sorry if too much info, but finding all this out really helped me!)

  10. Judith

    Have you tried a sound machine to help you sleep? I have a Sound Oasis and it is very helpful when I wake up in the middle of night – helps to focus and relax the mind.

    1. Lori Post author

      Yes, we have a white noise air cleaner going. Have to have that on every night! I was thinking about getting one with different sounds, though.

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