Tuesday, August 10, 2010

Two on Taco (Bowl) Tuesday

2nd Step Day and Weights
This morning I got up and did the cardio only premix from Cathe Friedrich's Low Impact Circuit. It's about 40 minutes long and very doable first thing in the morning. I really had thought about running, but it was just too sticky out. It was already 80 degrees at 5:15 am, and the humidity made the air just feel thick. Not conducive to an enjoyable run for certain (yes whining again).

I wasn't sure if I was going to do legs or biceps and triceps today. My legs are still just a bit sore from Sunday's workout though and then two days of step, so I opted for biceps and triceps. Plus, I knew I could get that done during lunch and have a free evening.

I did drop sets again doing 4 sets of 10 reps quickly decreasing the weight by approximately 10%. The key is no rest between changing of the weights.

Dumbbell biceps curls
Overhead triceps extensions
Cross-body biceps curls
Double-arm kickbacks
Incline dumbbell curls
Lying dumbbell triceps extensions
Dumbbell biceps curls - to failure
Weighted triceps dips - to failure

One word: ouchie.

Drop Sets?

Now - what are drop sets? Kalli @ Fit and Forty Something asked for more info, and I thought that there may be others who would like to know more as well. I know I get annoyed when I am reading and someone is spouting off technical terms and I'm clueless. So I apologize!!! (I need to get better about also linking to demos for exercises.)

I am, by far, no expert; I just wanted to put that out there right off the bat. Also, there are actually a few different types of drop sets so I thought I would share this link about Drop Sets with you all rather than try to explain them all in detail. Plus, that keeps anyone from coming back and telling me I have it all wrong ;-)

From my experience, drop sets should only be done for a few weeks at a time as they are very taxing on the muscles. Also, for them to truly be effective, it's best to have the weights lined out and ready to go - no resting between sets (for real). I think it's fun to play around with the various types of drop sets as well - like the pyramid concepts. Cathe Friedrich actually has an awesome weight workout called Pyramid Upper Body / Pyramid Lower Body that uses this method of lifting. It's definitely more muscle endurance. I love it though because it's a speedy workout and it gets you good. It's one of those deceiving types of workouts (all drop sets, not just that DVD). And I've rambled on enough...

Taco (Bowl) Tuesday
So I wanted another salad for dinner. Big surprise. I was actually going to use the last bit of barley and make a Mexican style black bean barley to go over a bed of lettuce in taco bowls. I failed to warn Jason to leave the barley alone, and he ate it for lunch.

This ended up being a Black Bean Taco Salad Bowl. For the filling I sauteed red and green bell peppers and red onion then added in about 1 1/2 cups cooked black beans. I seasoned with salt, pepper, cumin, red pepper, and chipotle pepper flakes. I added in the corn from one ear of corn (previously grilled) and tomatoes. We topped the salad bowls with Daiya Vegan Cheddar Cheese

Happy Taco (Bowl) Tuesday!