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Lifting Move of the Week: Decline Sit Ups

Posted Nov 10 2010 4:38pm

Up early and headed out to the gym to get a little more of a workout in. I ended up having a little binge on peanuts and chocolate chips last night and I felt like sweating it out today.

I started off with a 1.5 mile jog on the treadmill, then hit the iron.

Exercise Set/rep/weight Muscle worked
Barbell Stiff-legged deadlift 3 set of 10 at 85# Lower body
Decline Sit ups 3 sets of 10 Core
Front Raise 3 sets of 10 with 10# DBs (20# total) Shoulders
Cable Squat-to-Row 3 sets of 12 at 60# Full body
Barbell Chest Press 3 sets of 10 at 55# Chest
Seated Calf Raise 3 sets of 10 at 140# Calves
Triceps Pull down 3 sets of 15 at 30# Triceps
Low Back Extension 3 sets of 10 at 100# Low back

Then I hopped back on the treadmill and jogged for another 1.5 miles. I normally don’t run and lift so close together, but it wasn’t so bad today. John was walking to the gym during this time and was just about there when I left. We headed out for bagel day! Don’t you love this sign by the coffee?

Now *that* is some indulgence! (come on Thanksgiving, I want nog!).

I got a poppyseed bagel today. I was hangry! My protein drink didn’t last all the way through the last run.

Today’s Lifting Move of the Week. The decline sit up! It’s a serious core challenge today. All you need is a bench that you can do set up for a decline and hook your feet, although I suppose you could hang off of pretty much anything to do this LOL! I have seen people do these in the air, but post herniated disk – I am not about to mess with that. You want to keep your abs in and don’t clasp your hands behind your head or you will pull up on your neck. Keep them by your ears.  Or you could cross them in front of your chest.  ** Note before viewing the video , if the mute box isn’t checked, you will hear Eye of the Tiger LOL **

I have read that you should not let your back touch all the way to the bench, but cannot find out why.  Any ideas?  I thought maybe it was to keep the tension in the abs, but I don’t know.

Nice move, eh? You can vary the incline for more challenge.

Lunch time today included a new-to-me product.  Normally I buy Cedar’s hummus, but I had a coupon for this:

It’s quite good and they make it look real purty, too.

I mixed some with tuna:

I have to admit that I have been in a bit of a funk for the last few days.  When the AOL article came out, I was shocked at some of the absolutely mean-spirited comments that came my way, via email and that site like I needed a boob job, I was still fat, and that my skin was like a sharpei after losing 100 pounds.  Some real mature people there.  Thank goodness the really mean ones were taken down, but they still hurt, you know?  And then with weenus’ comment about my lower half the other day, it sort of just piled on.   I’ll get over it, but John was saying how I was finally getting to feel good about my body image and then to have all that happen.

Anyhoo – enough of that stuff!  John won the football picks for the first time in weeks.  He wanted to go back to Denny’s!  I was thinking the custom omelet again, but they didn’t have that choice on the menu anymore.  However, never be afraid to ask for what you want.  I got an egg white omelet with cheese, wheat toast and asked to swap out fresh fruit for hash browns.

My fruit was all prettied up:

My omelet actually came out as a regular one, and I almost ate it (cause I do love whole eggs).   However, that is not what I ordered, and I ordered that for a reason.  The server brought the correct one right out and I was happy :D   We were saying how this particular Denny’s has really great service, unlike pretty much every other one we have been to.  Nice change, and I gave our server a good tip.

Pixie was also happy because we brought home food and a new catnip toy for her.  I  spoiled Chloe for 18 years, and Pixie is following in that trend!

I hope to catch up on some blogs tonight.  I haven’t even opened up my reader :shock:    Where does the day go, anyway?

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