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Back to squat basics

Posted Aug 09 2010 4:05pm

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.

Exercise Set/rep/weight Muscle worked
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#

Back
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. :D

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 :lol:

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?

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