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Lifting Move of the Week: Straight Arm Pull Down

Posted Oct 06 2010 4:06pm

Okay – you guys totally crack me up with the comments yesterday !  Not sure I am going to eat any more Brazil nuts…

It was dark and rainy when I got up. I drank a protein drink before going to the gym, which was just plain whey isolate in milk. No flavor or sweetener. The isolate is the only type I can do this with. I decided today was a no-added sugar day, so I drank it straight up. Yep – I am hard core!

Exercise Set/rep/weight Muscle worked
Barbell Deadlift 3 sets of 10 at 75# Lower body
Straight Arm Pull Down 3 sets of 12 at 50# Back
Barbell Chest Press 3 sets of 8 at 55# Chest
Planks 2 holds of 75 seconds

1 hold of 1 minute

Core
Standing 1-leg calf raise 3 sets of 10 each leg with 15# DBs (30# total) Calves and balance!
Prone Cuban Snatch 3 sets of 10 with 10# DBs (20# total) Shoulders
Lower Back Extension 3 sets of 10 at 100# Back
Overhead Press 3 sets of 12 with 12# DBs (24# total) Triceps

It was pouring when I finished. Good thing I didn’t bike. I went home and picked up John and we had bagels! Off to Panera Bread. It was freezing there, as per usual. What is up with that? I needed a non sweet bagel, so I decided on a sesame today.

Lifting Move of the Week: The Straight Arm Pull Down:

This is just a nice break from the seated lat pull down. The real trick is to keep the movement happening in your back and not your arms. Practice with just holding your arms out in front of you (go ahead and do it now) and lift and raise and notice the feeling in your back. It helps to draw your shoulder blades back. That is the feeling you are looking for (feeling for?).

Break from work for lunch time!  When you do a no sugar day, it really makes you have to pause and think about what you are eating more than usual.  No yogurt with cereal today!  I decided on a nice omelet with a laughing cow wedge and sauteed broccoli.  Plus a baby macintosh apple.  These are small apples!

I was talking to John about how good it was and he just made a funny face.  He doesn’t like the laughing cow or broccoli.  What is wrong with him, anyway?

I totally got absorbed in work until John brought out my afternoon latte.  He actually had forgotten my no sugar today and put pumpkin drizzle on top of it, but then scraped it off.  Now that is thoughtful.    He also puts some whey isolate in it as well for that protein boost.

Caffeine Power!  Good thing caffeine is not an illegal drug or I would have quite the problem.

Yesterday, Shelley asked when the duathlon is.  It is the 17th, so about a week and a half away.  We actually have not signed up for it yet because it is totally weather dependent on us doing it.  I will not do it if it is raining, as the bike event is scary in the rain (not to mention totally miserable).   I decided if the actual race day doesn’t happen, I will go ahead and do it on my own on a nicer day since I have been training.

John also made dinner tonight.  Not only do we have a plethora of apples, we have a platoon of potatoes!  I don’t know what he was thinking when he shopped over the weekend.  So, he made a low fat bacon potato soup.

It was pretty good.  Think I got enough cinnamon on that pear?  I have probably had 2 tsp today :mrgreen:

My evening task?  Coffee roasting.  This is my set up.

I wish I could hook up my 1 kilogram roaster, but it needs 3 phase 200 amp power, which would be about $800 to do.  So it languishes in the garage.

This is decaf I am roasting to have tonight.  I wish I could have some of that apple cobbler tonight, but it will still be there tomorrow (I hope).  I will likely have some more fruit.

Gratuitous Pixie.

For some reason, Pixie likes the umbrella.  She always gets under it when we dry one out.

Pink item of the day!  My camera case, which also doubles as my wallet.  A food/fitness blogger must always be prepared :D

The Breast Cancer Site

Question:  Do you go back and read comments on blogs or do you forget?

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