Skip to main content

Weights, No Cardio - Crazy Busy Day

Back & Chest (no cardio)
Today has been beyond hectic for me at work. I have a mandated deadline for a site to be updated and live Friday morning. Tons of last minute changes and corrections. I didn't get a break until 1 pm (got to work at 7 am).

I went home and hit the weights to sort of decompress. I did back and biceps today using the pyramid method for a super set of of back and super set of biceps then a super set of 3x8 for back and biceps. For the pyramids you start with your lightest weight at 12 reps, increase weight and decrease reps to 10, increase weight, decrease reps to 8, then move back up by decreasing weight and increasing reps to 10, decrease weight and increase reps to 12.

Pyramid SS#1
Pullovers into Double-arm rows

Pyramid SS#2
Biceps curls into Hammer curls

SS#3
Underhand rows
Alternating biceps curls

SS#4 2x16
Lat band pull downs
Lower back extensions on stability ball

Happy For Fast Dinner
I had thought we would be going to spin class this evening per our regular Wednesday routine. So last night (rest day) I ended up making a triple batch of rice to use for tonight with stir fry and to freeze. I think making rice still counts as relaxing right? I didn't do any cleaning or intensive cooking or baking. Well, I ended up having to work late, so no spin, no running, no anything else. But, at least dinner was already in the works and would be super easy to finish up.

This morning I threw together a super easy Orange Honey Miso Marinade for some tofu to go with the stir fry. I did not measure, so the following "recipe" is approximates.

Orange Honey Miso Marinade
Ingredients:
1/2 cup orange juice
1 tbsp miso
1/4 cup soy sauce
1/8 cup honey (maybe a little more)
Sriracha chili (to taste)
1 tbsp tahini paste

Directions:
Whisk all ingredients together in medium bowl. Add in cubed tofu and coat evenly then allow to marinade at least one hour.

For the stir fry itself, I seared the tofu then removed and sat it aside. I used a package of frozen veggies along with purple cabbage tossing with the extra marinade and some store-bought stir-fry sauce. Once the veggies were heated through, I added the tofu back in to re-heat along with chopped cashews and then served over the rice.

I will say that the tofu was not as flavorful as I expected it would be. I think I will try the marinade again, but bake it before adding to the stir fry.
 


Not fancy, but fast, simple and perfect after an extremely long (9.5 hour) work day. I will admit that I feel a little stressed out that I didn't get in the spin or run today. Tomorrow I hope to make up for it, mostly because I need to have a stress release.

Comments

Popular posts from this blog

Plantar Fasciitis Woes & Way to Go Wednesday Shout Outs

I wanted to thank everyone again for your many congratulations on completing and getting a PR at my recent half marathon. The support and words mean so much to me.

My legs feel absolutely fine after the race. I could have run yesterday if it weren't for my left foot. So right now I'm trying to heal my left foot. I mentioned that I've been having problems with plantar fasciitis in that foot and that it was the cause of much pain during the race. Since the race, I've been unable to walk on it very well. Lots of hobbling going on.

I've been icing it and trying to keep it elevated. But, I noticed that it's started to get some bruising, not horrible, but worrisome. Not sure if it's better or worse for it to be discolored vs red and swollen. However, this could be indicitive of a tear.
But, my bigger concern with the bruising is that indication that there's been bleeding. Being on Xarelto for the blood clot means my blood doesn't clot very well these days…

PJs n Pizza Recap

What Happened Last Night?
This morning I woke up first at 6:20 when Maddie decided she wanted out of her kennel and to be downstairs. The second time was 8:09 when Heath decided he wanted out of his kennel and downstairs to eat. I won't like, I would like to (needed to) have slept another two hours. It was a little slow going after last night.

Sign of a good party would be my first tweet of the day:  I'm thinking there is a bird in the house...what the hell happened last night???

Yep, found bird poop where bird poop most definitely should not be. Still have not found said bird however.

It should go without saying that last night was a total blast. It was so fun having everyone just be relaxed and comfy in jammies. I am not known for letting loose often, but I definitely went with it last night. There was a bit (lot) of wine consumed, pizza devoured and even some dancing.












Shoulders and Triceps Circuit Workout

While I'm on a roll for time-saving circuit workouts, I thought it'd be appropriate to share another upper body circuit that you can use in conjunction with the Biceps and Back Circuit.

This one is for Shoulders and Triceps with pushups to target chest.

As a caveat, after having my blood clot, I apparently have scar tissue that makes it uncomfortable to do heavy chest exercises like chest presses and flyes. The way this circuit is set up is that you have 3 exercises for each muscle group. So if you want a more complete chest workout, add in chest presses and chest flyes into the rotation. 


Please properly warm up for 5-10 minutes with dynamic moves like butt kicks, shoulder rolls, lunges and/or spin on stationary bike, walk on treadmill or elliptical.

This workout is done as a circuit meaning that you do one exercise then quickly move to the next with little to no rest. After completing all exercises, rest then repeat. I suggest doing this circuit 3-4 times depending on time, p…