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Lifting Move of the Week – Plie Squat!

Posted Sep 29 2010 3:22pm

Thank you all for the kind anniversary wishes ! I know I have said this before, but even though I don’t have tons of material things and wealth and all that, I am very rich in other ways, family being one of them.

I headed up to the gym today and it was somewhat warm. That good fall kind of warm.

Exercise Set/rep/weight Muscle worked
Stiff-leg deadlift 3 sets of 10 at 75# Lower body
Dumbbell Chest Press 3 sets of 12 with 20# DBs (40# total) Chest
Seated Lat Row Pyramid of 1 set of 12 at 40#

1 set of 10 at 55#

1 set of 8 at 70#

1 set of 6 at 85# – D’oh!

Back
Plie squats 3 sets of 12 with 35# DB Lower body
Horizontal Wood Chop 3 sets of 10 (each side) at 30# Core
Nosebreakers 3 sets of 10 at 30# Triceps
Reverse fly on bench 3 sets of 8 with 12# DBs (24# total) Shoulders
Lower Back Extension 3 sets of 10 at 100# Low Back
Seated Calf Raise 3 sets of 10 at 110# Calves

We flipped bagel day this week to be on Wednesday, so John met me at the gym and we biked the rest of the way to Cool Beans.

I was happy to have bagels a day early!

Sesame seed deliciousness!

I was tired biking to and from bagels after the strength workout. I even had a protein drink beforehand, but it still is just tiring to do cardio on those days, but what are you going to do?

Lifting Move of the Week: Plie Squat! Yes, I did a squat move last week , but this is a fun and non-intimidating exercise. It is like a dumbbell squat, only your feet are pointed out and you have 1 dumbbell between your legs that you lift. Make sure your knees and toes are pointed in the same direction. Same other rules as the squat apply.

I like this move because I can feel my inner thighs working a lot more.  This is one move where I can still feel the difference in leg strength due to my herniated disk (6 months later, thank you).

Got right to work when we got back from the gym.  I need to play a bit of catch-up because I knocked off early last night so we could have an evening together with dinner and coffee out.

Lunch time:

4-day-old leftover pizza.  Very gourmand, I must say…  I really felt protein deficient from this, so I had one of these:

Today has been a calorie creep kind of day.  Know what I am talking about?

I had a bit of dark chocolate:

And then a latte.  I’ll have to do a little picture demo of our cheapo machine for these.  :D

Just so darn hungry.  All this will show on the scale for the monthly wrap up tomorrow, but these things happen.

John grilled up some boneless pork chops for dinner.  Yum!  It’s a nice change from chicken :mrgreen:

Must get this posted and get back to work!

I have a brick scheduled for tomorrow, but we are supposed to get inundated with Irene rain, so it may be at the gym again.  Sigh… better change the batteries in my mp3 player for that.

**Attune Munch Granola Giveaway ends on Thursday!**

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