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Lifting move of the week – Triceps Pulldown

Posted Sep 15 2010 5:17pm

Yay- the return of lifting. I missed it. My last session was last Monday! I drank some protein and then biked a cold ride to the gym. I don’t think it was quite 50 degrees. Must remember to put on one more layer nowadays.

I was ready to throw around some iron.

Exercise Set/rep/weight Muscle worked
Barbell Stiff-legged Deadlifts 3 sets of 10 at 75# Lower body
Dumbbell Chest Press 3 set of 15 with 20# DBs (40# total) Chest
Lying Leg Press 3 sets of 10 at 100# Lower body
Seated Lat Row Pyramid with 1 set of 12 at 45#

1 set of 10 at 55#

1 set of 8 at 70#

1 set of 6 (barely) at 85#

Reverse crunches on a bench 3 sets of 15 Abs
Front Raise 3 sets of 12 with 8# DBs (16# total) Shoulders
Triceps Pulldown 3 sets of 15 at 30# Triceps
Seated Calf Raise 3 sets of 10 at 110# Calves

My gym was a little less crowded today. Think the college kids went back to school. Funny note, I was talking to a couple women today that said they missed me last week. I told them about my ride on Sunday and one asked “How many days did you ride to do 62 miles?” LOL! I said one and I thought she was going to fall off of her piece of equipment.

I biked home pretty hungry.  Banana custard cream of wheat with the yin and yang of PB and Jam!

Time for the Lifting Move of the Week! I need to record more videos as this was the last one of that big recording day I did :D   This week’s move is the Triceps Pulldown . This is using my favorite piece of equipment – the cable machine.  Using the rope attachment, lock the pulley up high. Then pull down keeping your elbows tucked into your sides and keeping your abs tight.  It is tough to keep your elbows from moving.

Lunch break today was an open faced tuna sammie and a delicious plum!

After an hour, I was feeling hungry again, especially for protein, so I had a Balance bar.

My little butterfly friend was hungry as well.  I think he is single handedly going to suck this plant dry.  This picture was taken through our new windows, too!

I’m loving the new windows :grin:

John brought me a latte and I took a break from work to enjoy:

After I finished up work for the day, I was ready for my football dinner :mrgreen:    We biked to Rockhill Bakehouse .  That actually was not my first choice, but the original place changed their hours to lunch only.   It is pretty cool today, so I was in the mood for some soup! This place serves local products, so we are free to choose anything on the menu!

This was a pork and apple soup.  Served with a sampling of breads.  (I thought of you, Jody !)

With organic coffee on the side.

Yum!  We couldn’t dilly dally too long because it gets dark earlier now.  We did stop on the way home and buy tickets to the Irish Fest this weekend!  Two of our favorite groups are playing, Gaelic Storm and Lunasa .  Yay!

Now it’s getting warmed up at home.  That was a chilly ride home.  Tomorrow morning will be in the 40s for our bagel ride tomorrow morning.  Frost advisory overnight, can you believe it?

Looking for some inspiration? Go head over to Kim’s blog and check out her recap of her first 1/2  iron woman race she did on Sunday.  Take my charity ride and precede it with a 1.2 mile swim and then follow it with a 1/2 marathon.  Unbelievable!

Question:  Are temps falling where you are?

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