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.
|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?