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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!

Comments

  1. Drop sets are a godsend in body pump classes! I just did some today actually! And you are making me crave a taco bowl... I had six avocados so I might be making a guac-filled one soon!!

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  2. I love taco salads! YUM! I love the work of drop sets, but can't do them! ARGH! I love how they work! Great workout!!! I am with you on the sticky stuff outside...YUCK! Glad you got an early start!

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  3. Drop sets are awesome! Thanks for the article recommendation! I throw some into my weights class every once in awhile to give the group fitness participants a different kind of muscle challenge. Definitely good for endurance!

    Great minds must think alike because I had tacos in corn tortillas for dinner. That taco bowl sounds so good though!

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  4. we had taco tuesday night too. Yours look a lot better! We should have come to your house, hehe. I posted yours on my blog. :)

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  5. ooo those drop sets sound interesting!! If you dont mind me asking- how much protein do you eat in a day? I just calculated mine and the number scared me a big bc its A LOT! I just dont want to damage my kidneys! Haha. I need to eat the same amount, but less protein. Im trying to figure out how to do that! You look awesome!

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  6. Those look so good! I'm definitely going to be doing Taco Wednesday tomorrow lol.

    Great Blog too!

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  7. love the drop set info...i guess my normal variety of working out is pretty much drop sets...I work til failure and then drop weight as needed. maybe not what you're "supposed to do" long term, but hey, when have i ever played by the rules? :)

    that article though, this sentence "Bodybuilders are unique among athletes because they're concerned purely with cosmetic improvements and not athletic performance. That's why bodybuilders prefer drop sets "---ok i care about athletic performance. I don't lift JUST b/c it makes me look good. I lift b/c it makes me a better all around athlete too. Sometimes i think true meatheads write those articles, sorry, just my own .02 for any meatheads who are offended LOL

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  8. I hear ya' on the humidity, hon! I have to run in the same type of weather, where humidity may get up to 95%. I've made a great effort this year to not get stuck on the dreadmill, but there are days I wish I had, lol!

    I am a personal trainer, and I used to train for bodybuilding, as well as a semi-powerlifter (I say "semi" because I did lift HEAVY, but in the broadest sense of the word, I was not a powerlifter). Your explanation is great for drop sets. I've honestly never seen it in an endurance scope, but whatever keeps things exciting, working, and making sure that things are changed up! :D

    YUUUUMMMMMY TACO BOWLS!

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  9. Megan @ The Oatmeal Diaries I look forward to seeing what you do with your taco bowl!

    Sarena @ The Non-Dairy Queen Drop sets are tough aren't they. They're super deceiving too - can't get cocky and start off too heavy ;-)

    Laura @ B Foxy Fitness Cheers to Taco Tuesday then! Yep, they are definitely good for a muscle challenge (understatement LOL)

    Lindsay @ Cotter Crunch You're more than welcome to stop by any time you're in my area. And thank you for the blog love!!

    KTBwood @ Faith Food & Fitness I honestly don't know exactly how much protein I do consume. As a vegetarian, it can be a little harder getting in a proper mix (not all soy, not all plant based, etc.). From what I have read, it's important to get in a mix as different proteins break down differently. I am no expert. I have read that as a minimum for the average person the intake is .37 x body weight in lbs. But for people who exercise a lot and lift weights, the suggested intake goes up anywhere from 1.2 all the way to 1.8 grams per kg per day.

    Chuck @ Feerless Food First of all, thank you so much for taking the time to comment. I look forward to checking out your site now. Hope you enjoy your Taco Wednesday!

    Averie @ Loves Veggies and Yoga LOL, yes there are some parts of that article that I sort of disagree with. But, overall, that site is actually pretty good. I am totally with you on working out for performance as well as appearance.

    Tiffany @ Spartanette Training Gotta love the South in the summer right???!! I was saying endurance mostly b/c of the higher reps that are typically involved, unless you go heavier with weights and lower on the reps.

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  10. Ahhh, the taco bowl! I so need to try it!

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  11. those do sound difficult! wow.

    Taco bowl looks yummmmm-y.

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  12. Your taco bowl looks dreamy!!!

    What brand taco bowls did you use?

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  13. YUM! That taco bowl looks divine! I have to second the post above me, what kind of taco bowls do you use>

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  14. Anna @ Newlywed, Newly Veg You must get on the ball girl ;-)

    Kenzie @ A Healthy Purpose Thank you ma'am!

    Kara @ My Wellnest , Courtney @ Ice Cream & Wine Ladies - I totally apologize for not being more detailed with my "recipe." I make the bowls myself and it's super super simple.

    I just use my fave whole-wheat flour tortilla, a pyrex bowl (according to size of taco bowl you want), spray with non-stick spray and bake at 425 for about 15 mins until crispy.

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  15. I tried to do your bowl trick, but I don't have any oven safe bowls! I tried to use a baking pan but it was too big. I think I need to go shopping...

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  16. How many times do I have to tell you that I love Mexican and could eat it on more than just Tuesday, lol. So good!

    I'll actually have to try the drop sets. I'm always looking for new strength training tips. I can be tunnel vision too and spout things out without explaining, but you're always easy to follow!!

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  17. oh my goodness, I LOVE that taco bowl- makes me want one right now!!

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  18. I love your Albert Schweitzer motivation quote on your main page! I'm going to share it as a quote of the day on my blog.

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  19. Good information on drops sets for those that don't know what they are. I love them and tend to do them more often than I should.

    You have to love a taco salad for dinner. I giggled at Jason and the barley. Things like that happen around here too.

    I hope you are having a good Wednesday,
    Ali

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  20. Madeline @ Greens and Jeans I think that's a perfect enough reason to go do a bit of shopping ;-)

    Nichole @ Live for the Run Of course - there's Mexican Monday, Taco Tuesday, Wrap (Burrito) Wednesday... LOL Thank you for letting me know you understand what I talk/ramble about ;-)

    Holly @ Greek Yogurt and Apple Slices You need to totally try making them. So easy and fun.

    Cherie @ Renaissance Garden Thanks so much for stopping by. Glad you liked the quote.

    Alicia @ Vegan Epicurean It's funny, he either eats the leftovers I need or leaves the ones I want him to eat ;-)

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  21. Taco Bowl! So awesome. Gonna have to give this one a try...

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  22. I have always wanted to make my own bowl... I need to try this, as I feel another taco night in MY future...

    yours look FABULOUS. YUM.

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  23. The Vegan Project Let me know if you give it a shot please. I'd love to hear if you liked it or how you tweaked it.

    Kristina @ Spabettie Thursday would be a good Taco Night ;-)

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