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Lifting Move of the Week: Lunge with Forward Reach

Posted Dec 01 2010 6:49pm

Welcome to December! It really seems as thought the older I get, the faster time goes by. It’s kinda scary. I had a protein drink before heading out to the gym.

Kind of looks like John’s eggnog , doesn’t it? I wish that it was.

Pubsgal asked about what warmup I do before lifting. Normally I hit the treadmill for 10 minutes or so when I don’t bike, but don’t mention it here for boredom sake. I also will do some unweighted moves before I start loading up the weights on the first couple exercises.

Exercise Set/rep/weight Muscle worked
Reverse lunge with forward reach 3 set of 10 with 8# DBs (16# total) Full body
Barbell Split Squats 3 sets of 10 at 65# Lower body
Dumbbell Pull Over 3 sets of 10 at 30# <—- increase Back
Horizontal Wood Chop 3 sets of 10 each side at 30# Core
Barbell Bench Press 3 sets of 10 at 60# <— increase Chest
Triceps Pull Down 3 sets of 15 at 30# Triceps
Upright Row 3 sets of 10 at 30# Shoulders
Good Mornings 3 sets of 10 at 35# Low Back and Hammies

Then I walked for a little more. Headed back to pick up John for Bagel Day! We were back at Cool Beans, which was all decked out for the holidays:

I had a sunflower bagel, which was oh-so-delicious!

It’s time for Lifting Move of the Week! It is the reverse lunge with forward reach .  This is from the New Rules of Lifting for Women. It will get your heart rate up, that is for sure.  The move is basically a reverse lunge while simultaneously reaching forward with your arms while stepping backwards.  Try this move without weights at first, because it also works on your balance and coordination.  Apologies for the fuzzy video.  Not sure why it uploaded like that.

I like to twist the weights so they are horizontal to the floor because that just feels more natural to me. You also don’t want to go too heavy on the arm weights.  This move is much harder than it looks.  For a super challenge, do this from a step.

Today was a challenge to stay around 1500 calories.  Tomorrow I will talk about why I chose that number, so come on by for that.  I like to eat bread (duh) and that really is where a good chunk of daily calories come in.  Most times I can lower my calories in a day just by ditching a bread item from the day.  Well, not today!  Good thing the Cool Beans bagels are small, but still doing a bit of guestimation on calories here.   It’s all relative.

I would have liked a piece of bread with lunch, but I refrained and ate my tuna with lemon pepper straight up.

I always eat my clementines in sets of 3.  I don’t know why that is, but I rarely vary from that.  Guess I am just showcasing some odd habits this week. :oops:

While I am sipping on my unpictured latte with some protein added, I will entertain you with my December goals.

  • Keep an eye on my portions.  Even when I finish up this 1500 calorie week, I am going to really pay attention to portion sizes (also known as snacking) and keep the creep from happening.  I plan on really enjoying the Christmas feast, but it is only a couple of days and not 4 weeks, you know?
  • Relax!  I am very go-go-go and forget to just chill out.  That means more reading and listening to music.
  • I will barbell squat 105 pounds with 6 reps by the end of the month.  I am at 95 right now, so I should make it.
  • Reflect on this past year.  Another reason why I love blogging – I can do that easily LOL!

That’s enough for December.  It’s hectic enough as is.

Today has been pouring rain and incredibly windy.  The temps got to about 60 degrees, which is amazing.  I keep thinking about how much snow this would be if it was colder.  I think we would be talking feet!

I wanted some eggs for dinner, so it was time for an omelet!  This had laughing cow and sauteed broccoli in it.  I love this combo.

Snack time tonight will be this:

It’s sitting in the fridge waiting for me! This is a mix of fat free ricotta, pumpkin, pumpkin pie spice, stevia and 1 tbsp of cranberry sauce.  Surprisingly tasty!

Calorie tally:  Preworkout:  110, Breakfast: 526, Lunch: 350, Snack:  165, Dinner: 282,  Evening snack:  95. Grand total: 1528

Question:  Do you have any December goals?

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