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Lifting Move of the Week – Captain’s Chair

Posted Jul 28 2010 3:25pm

Geared up for a big workout day today! I started with a Luna bar snack (S’mores).

Then I biked to the gym. I hit the treadmill first. My goal today was to do a longer run, but broken up. I did 2 miles on the treadmill at 5.5 mph (11 min mile) and then took my sweaty self to the weights :D

Exercise Set/rep/weight Muscle worked
2-point dumbbell row 3 sets of 8 with 25# DBs (50# total) Back
Forward Lunges 3 sets of 10 (each leg)with 30# Bar Lower body
Flat Chest Fly 3 sets of 10 with 20# DBs (40# total) Chest
Plie squat 3 sets of 10 with 35# DB Legs
Captain’s Chair 3 sets of 10 Abs
Lower Back Extension 3 sets with 10 at 100# Low back
Lateral Raise 3 sets of 8 with 10# DBs (20# total) Shoulders
Kickbacks 3 sets of 10 with 15# DBs (30# total) Triceps

Then I did 2 more miles on the treadmill. That made 4 miles total! I haven’t done 4 miles since the day before I hurt my back. No problems with the running, which is good. My knee gets tingly and the skin sort of burns (hypersensitive) on run days later in the day, but there is no pain with my back while actually running.

Then I biked home. Phew! Mega workout.  I burned about 670 calories this morning. Woo Hoo! I was ready for brekkie when I got back. Even though I was hot and sweaty, I still had a hot brekkie.

Banana custard oats topped with cashew butter and pomegranate jelly. Food tastes so durn good after a hard workout!

Lifting Move of the Week: The Captain’s Chair !  You may have seen this apparatus at your gym.  It’s actually kind of fun.

This is a great move for the abs.  You can do several variations, such as twisting your legs or lifting them straight out in front of you to work different muscles.  The hardest part of this move is not swinging your legs and using momentum to lift.  The work should be done with the abs.  Truth be told, you can also do this at home if you have an L-shaped counter in your kitchen :wink:

Work consisted of a conference call (mildly worrisome) and then work, work, work at both jobs.  I am beat!  Stopped for lunch:

Lemon pepper tuna salad on wheat bread.

Plus my last pear :sad:    I hope it is a temporary shortage, although the red ones have been gone for about a month.  When do pears come in season, anyway?  I had a burpless cucumber on the side, but I had a can of seltzer with it, so not sure if it was burpless or not.

Pixie was supposed to be hard at work answering the phones for the business, but she was a slacker:

Good thing she only gets paid in catnip….

Afternoon snackage of a latte:

Plus a couple squares of Lake Champlain peppermint crunch dark chocolate.   Sort of local company (Vermont) and yum!

Sitting on a coaster for a plate.  We are pretty sophisticated ’round here.

Finished up work and my brain was tired.  Transcription can be really, really tiring to do.  So much depends on the dictator and the subject matter.  Clinic notes are easy, things like genetics are very hard.  Sometimes I would like a no thinky job.

Dinner time and I used the new toaster oven to cook my clam strips.  They came out perfectly done!  I am spoiled with the convection oven, I have to say.

Last of the blues.  I think I need to go picking again!   I only had 1 ginger altoid while cooking dinner and I didn’t need any at lunch.  I really don’t want to jinx it, but I am getting a hold of that snack habit pretty well.  I’ll talk more about the idea of the habit energy tomorrow, but it makes so much sense.

Off to visit my parents and be social for the evening :D

Question:  What is your favorite ab exercise?

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