Category Archives: workouts

Hello spring??

I love all your habits of excellence from yesterday’s post!  Any excellent habit doesn’t have to be physical either, it can be anything at all! 😀

Woke up this morning to go to the gym and I see this:

😯  What happened to spring??  It is bitter cold and windy, too.  Brrrrr………  Not to mention I had to scrape ice off the car to go to the gym 👿 I grabbed one of my protein cookies and munched before leaving.

Good workout this morning.  It was tiring, though.  Fridays are always hard.

  • Chin ups:  3 sets of 2
  • Barbell deadlift/row combo: 3 sets of 8 at 65#

Superset:

  • Prone Cuban Snatch: 3 sets of 8 with 10# DBs
  • Dumbbell pliet squat:  3 sets of 10 with 40# DB

Superset:

  • Dumbbell pullover: 3 sets of 8 with 30# DB
  • Lying flat chest fly:  3 sets of 8 with 20# DBs

Giant set:

  • Decline sit ups:  3 sets of 15
  • Ahnold press:  3 sets of 6 with 20# DBs
  • Nosebreakers:  3 sets of 10 with 30# bar

Then finished with some leg lifts and then treadmill walking.  Whew!  John walked to the gym ( ~ 2 miles) to meet me and we went out for bagels!  Hee hee – on my weekend!

Oat bran bagel with some cheddar bacon cream cheese (I know!!).  It was okay.  We keep trying this place and it is just m’eh.  I miss Ridge Street.

Just a lot of goofing around today.  I couldn’t get much more productive than vacuuming and reading blogs!  I was hungry for an early lunch:

Last of the bagel thins.  Those won’t be coming back anytime soon.

Decided to go out and do shopping.  My sister’s birthday is next weekend, so it’s a good excuse to go shopping, right?  Then I stopped at Starbucks and relaxed:

And then got my hairs cut:

All neat and tidy again!  I keep getting it a bit shorter each time.  By the end of summer it will be really short.

Dinner was pretty standard.

We need to get some meat.  I haven’t had chicken in weeks!  The freezer is empty enough now that we can go back to the smokehouse.

I still wanted to eat after this.

My appetite has been horrible today!  It’s bad when you snack on plain mini shredded wheat out of the box…

Think we have a netflix movie planned tonight, or possibly going out for a snack (that appetite again…).  Tomorrow we are going to tour some maple syrup farms that are open for sugar weekend!

Anyone have fun plans this weekend?

Fruit and veggie challenge:

F: pear, strawberries

V: carrots,  1 cup broccoli  (a little lame today)

Fat days flashback.

Well, we did not get all of that snow predicted!  Or it just was slop and melted fast, so no shoveling needed to get to the gym…. phew!  🙂

The workout:

Warm up of 10 minutes on the stationary bike.

I decided to change up the strength workout this week by doing lighter weights with higher reps:

  • Chin ups:  1 set of 3, 2 sets of 2.
  • Barbell squats:  3 sets of 8 at 85# (okay, not really lighter on this one)
  • Seated lat row:  3 sets of 15 at 45#
  • Horizontal cable wood chop:  3 sets of 15 at 30#
  • 1-legged dead lift:  3 sets of 15 with 15# DBs
  • Push ups:  3 sets of 15
  • Reverse crunches:  3 sets of 15
  • Prone cuban snatch:  3 sets of 15 with 8# DBs

That took forever.  I forget when you do exercises that are on each side that a set = 30 reps.  D’uh.   And I stuck 2 of those in there!

Then I got on the treadmill for walking and a bit of running interval work.  I was humming along on one of the older treadmills.  You know the ones where it just sounds ‘clompy’ when you are on them?  I was already feeling a little self-conscious about that. There was a man next to me on another one just walking.  I started doing some run intervals and all of the sudden this guy’s treadmill just cut out.  I didn’t think too much about it, and he fiddled around and restarted.  Well, next time I boosted my speed – his treadmill cut out again!  I would like to think it was coincidence, but it was likely getting jostled from my running, and there was a short circuit in the cord.  (We already have been told to not run on that particular treadmill until they get some new part for it).  Anyway, he got on another one and I heard him talking to the staff about how it kept cutting out whenever I ran.  I know it was not meant in any disparaging way, but I had face-flushing flashbacks to my overweight childhood (and adulthood) days where those kind of remarks were made to hurt and tease.  Any of you know what I mean?  There are times when I wonder if those old hurts are ever going to heal.  I’m 41 for Pete’s sake.

Anyway, I was a starvin’ Marvin when I got back after that workout!  I was thinking waffles on the way home, and John already had the wafflemaker out!  Woo Hoo!  I hurried and made these:

Protein Waffilus Giganticus.

No holiday for me today, had to work.  It was a little on the slow side, so I got my google reader cleaned out in the early afternoon.  Lunch was some of the red beans and rice from yesterday tucked into a tortilla.  With hot sauce!

That was a bit of overload on the fiber.  This was a smartcarb tortilla, plus the brown rice, plus the beans! D’oh!

I have been fighting the snack monster, too.  Had a bowl of chocolate with pretzels, cause you know I love my sweet/salty combos!

I went out and munched on pretzels a couple times, too, as the afternoon wore on.  One of the challenges of working at home 😀

We have a lot of food in the house now, and there were so many choices for dinner!  We need to start thinking about using stuff up before our vacation (12 days and counting….).  I decided on a sweet potato with lauging cow, broccoli and chicken!

A mish-mash combo for sure, but tasty.  I am so into the sweet potato/laughing cow!

You all know how I love New Rules of Lifting?  Well – check out this podcast  with Cassandra Forsythe!  I am downloading this to listen to on my run tomorrow.  Stumptuous.com is also a great site for getting strong with no BS!

Hair cuts and omelets!

Hey there!  Waving *hi* to all the new readers, there’s a lot!  Please say hi in the comments or send me an email 😀  Hope you stay for a spell.

The start of the weekend for me.  I actually slept until 7am this morning.  I decided to have a nice long workout today with an exercise buffet:

  • 20 minutes on the stationary bike (see, Debby??)

Lifting workout:

  • Chin ups:  1 set of 3, 1 set of 2, 1 set of 2
  • Barbell split squats:  3 sets of 8 at 65
  • Incline dumbbell chest press:  3 sets of 8 with 25# dumbbells
  • YTWL:  3 sets of 8 with 10# dumbbells
  • Lunges:  3 sets of 8 with 35# bar
  • Lat pull down:  3 sets of 10 at 60 pounds

Then I hit the treadmill for 2 miles of walking and 1 mile of running with speedwork.  It was nice knowing I didn’t have to hurry to get back to go to work!  John met me at the gym and he took me out for my football meal.  We went to Maude’s and we couldn’t have gotten there soon enough.  My arm was looking pretty tempting by this point.  I wanted a good protein hit, so I had a 3 egg cheese omelet.  I ate everything on this plate!

So. good.  We had some strange salt and pepper shakers at our table.

Not sure what’s going on at Prince Edward Island, but it can’t be good …..

This was a pretty late breakfast (1o am), so I never ended up eating lunch!  You know I don’t skip meals, but I also don’t want to eat just because. So, I got other errands done.

One of my New Year goals was to do something with my hair.  I haven’t had it cut in about 11 months, since I was trying to grow it out.  Well, not sure I was liking it, so I went and had it trimmed up and shaped.

This way I can decided to keep growing it, or cut it back to short again.  She took off probably 3 inches!  That’s a bit more than a trim.  I have to say that I love it 😀  When I got back, it was snack time!

Plus this:

Okay, 2 of those…..  This has not really been a stellar eating day.  I took some time catching up on emails and my google reader!  Whew.

I mentioned the word ‘pizza’ near dinner time, and John was all over that.  We walked to get a slice.  This place down the road has a deal for a drink and 2 slices for $4.50.  We each eat 1 slice because they are pretty big. Talk about a cheap date!  I usually bring my own bottle of water since I don’t drink fountain drinks.  I got in the requisite broccoli on my slice :mrgreen:

Mmmmmm…….

I am actually getting the protein powder post ready to go.  It will be up some time tomorrow.  Sorry for the delay!

Doing some R&R tonight.  I think Pixie has the right idea:

Giveaway for the Lose The Diet book ends on Sunday!

FYI: This was the charity I donated to for Haiti victims: Medical Teams International

Question:  Any fun plans for the weekend?

Race Day is tomorrow! Gobble, Gobble!

So, I’m not going for any time stuff tomorrow morning. Just a good Turkey Day 5K run. I’ll be glad to burn the calories. It’s early, at 8:30 am – likely to be chilly, but looks like no snow. Yay!

I did okay with eating today. Fine up until dinner, then I had fries with my grilled chicken sandwich. Oh well.

I have had some questions about what strength training I do, so if you are interested, you can check my new blog (like I really need another one!) here , and it is in my link list to the right ————->
I will update my workouts there, so it won’t bore people who don’t care about how many sets and reps I do 😀

Have a great Turkey Day, everyone!

Great day at the Y

I had a great time at the Y today with my sister. It was earlier Sunday morning, so it wasn’t too crowded. We didn’t really have to wait for any machines. Started off with 30 minutes on the treadmill, then on to the nautilus machines for a full body circuit workout.
Nice!! Felt so great, and fun to have a workout buddy 🙂

Today’s Menu

Calorie goal: 1,350 • Consumed: 1,313 • Burned: 308
Net calories: 1,005

Food Item Servings Cals

Breakfast:
Kraft Bagel-fuls Whole Grain 1.00 180
Coffee 1.00 2
Hannaford 1% Milk 1.00 110
Hannaford Unsweetened Applesauce – 4 Oz. Cup 1.00 50

Lunch:
Grande Non Fat Latte 1.00 130
Zone Perfect Fudge Graham Nutrition Bar 1.00 210

Afternoon Snack:
Starbucks Tall Nonfat Latte 1.00 100
Honey 0.30 18

Dinner:
Birds Eye Baby Broccoli Florets 1.00 30
strawberries 1.00 46
Fisher Whole Cashews 0.30 54
Contadina Pizza Squeeze Pizza Sauce 1.00 30
Hannaford Shredded Mozzarella Cheese Part Skim 1.00 80
Hormel Foods Corporation Hormel Pillow Pak Sliced Turkey Pepperoni 1.00 73
Flat Out Flatout Multi Grain 1.00 100

Snack:
Balance Bar Cookie Dough 0.50 100

Happy Sunday!

Got back from my short trip. I did pretty well eating, other than a big scoop of ice cream on Saturday. I asked for a child’s size, which was one scoop. Well – that scoop was really big!
Tasted pretty good, though! Yum! I haven’t figured out Saturday’s calories yet. Being away from your own computer is hard when you are addicted to it!

Did Cardio overdrive tonight for exercise. I can’t believe how I am looking forward to my strength training workout tomorrow. I will be upping weights on a few of the exercises. Not sure how the weekend’s food will affect weight loss this week, but that’s okay.