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.
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.
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