Still more hot weather, will it ever end?? It was already pretty warm when I biked to the gym.
| Exercise | Set/rep/weight | Muscle worked |
| Chin ups | 2 set of 2, 3 sets of 1 | Upper body |
| Good mornings | 3 sets of 10 with 45# bar | Hammies and low back |
| Incline chest fly | 3 sets of 12 with 15# DBs (30# total) | Chest |
| Plank | 3 sets of 1-minute holds | Core |
| Cable squat to row | 3 sets of 10 at 50# | Back and legs |
| Upright row | 3 sets of 12 with 25# bar | Shoulders |
| Cable triceps pulldown | 3 sets of 15 at 30# | Triceps |
Loved the combo moves today to make best use of my time!
Strength training move of the week.
No video today because it is the plank! No need for video, because that would be pretty boring.
(This is the spare bedroom in my house) The plank is a fabulous core exercise, and quite difficult when performed correctly. You want to keep in as straight a line as possible here. Don’t let your hips pop up (cause they will want to), and keep your abs pulled in so your middle doesn’t sag. Work on increasing your hold times. Before I hurt my back, I was able to do a 2-minute plank, although I think I saw through time near the end of that. Today, I did 1-minute holds. The fun part of the plank is being able to feel the loose skin of your thighs and tummy hanging there…. For an added challenge, you can do the plank on your side.
I love how some guy (who has been a bit chatty with me of late) came up today while I was doing the plank and said “So, working your core, huh?” I didn’t want to be rude, but it is very hard to talk while doing a plank, so I kind of grunted out a ‘yes’. Not sure if he thought I was practicing to be a coffee table or what. 🙄
John met me at the gym and we biked to Cool Beans today. The outdoor patio was set up, so we ate outside. Forgot our travel coffee cups, so I grabbed the big cup.
Now that is what I’m talkin’ about! It’s even labeled magnum LOL! Whole wheat bagel with plain cream cheese – so no added sugar there.
Bike ride today was 13 miles. We were pretty sweaty when we got back and it was only 9:30. Temps reached 91 today.
It was so hot that the kitty broke!
(How come she doesn’t herniate her disk??? Not fair.)
Lunch time and I decided to put the rest of that stuffed pepper filling on top of some scrambled eggs. It was really good!
The carrots, on the other hand, were pretty lame. On the old side and the end of that bag, thank goodness.
Buzzed right through work today. Had a latte:
and one of my favorite snackies!
I was reading an article today about the worst fast food meals:
The top 10 deadliest fast food meals:
1. Wendy’s Baconator Triple, 1330 calories and 38 grams of saturated fat
2. Sonic’s SuperSonic Cheeseburger, 980 calories and 24 grams of saturated fat
3. Burger King’s BK Quad Stacker, 930 calories and 28 grams of saturated fat
4. Domino’s Bread Bowl Pizza, 670 calories and 22 grams of saturated fat
5. In & Out Burger’s Double Double With Onion, 670 calories and 18 grams of saturated fat
6. Arby’s Large Beef n’ Cheddar, 650 calories and 11 grams of saturated fat
7. Popeye’s Breast-Leg-Biscuit, 640 calories and 15.5 grams of saturated fat
8. Taco Bell’s Chipotle Steak Taco Salad, 900 calories and 11 grams of saturated fat
9. White Castle’s Sack of 4 Cheeseburgers, 680 calories and 16 grams of saturated fat
10. Jack in the Box’s Jumbo Jack With Cheese, 620 calories, 15 grams of fat
Okay. Let’s get real people. Is there anyone on earth that would get the baconator and be concerned about calories?? And do you care about fat if you are buying a sack of cheeseburgers? Don’t give us the info on meals like this. Make a point to list calories of things we *think* should be good, but aren’t, like fast food salads. You know, the stuff that sneaks up on you. Let the people who want to eat their quad stackers eat in peace.
Okay, rant over. I snacked on some nuts while roasting up some sweet potato for dinner.
Something I need to be careful with this week is the nut snacking. It’s taking the place of the other nibbles I would have had like ginger chews or cereal or crackers.
Dinner was some lemon pepper shrimp with the roasted sweet potato chips (gotta love toaster ovens in the heat!).
Tonight I have bananas in the fridge to make the banana soft serve. I’m wanting something sweet today, so need to try that. I’ll let you know how it comes out!
Question: Have you tried the plank yet?