LIft it up, Eat it up

It’s a cold, wintery Thursday here in the Northeast and all I want to do is curl up in bed, snuggle my cat and boy and drink mug after mug of hot coffee.  Unfortunately, that is not in the cards and I am sitting in a cramped lab office trying to write a presentation.

Today was a lifting day and my arms and back are feeling gratifyingly sore.  Here’s my lifts and eats from today

Lift it Up:

Warm Up: 5 min jump rope

Superset 1:

  1. Dumbbell Bench Press (4 x 12, 30 lb dumbbell each arm)
  2. Jump Rope (4 x 1 min, as many continuous reps as possible)

Superset 2:

  1. Incline benchpress with bar (2 x 8, 70lbs; 2x 10, 65 lbs)
  2. Box Jumps (4 x 10)

Superset 3:

  1. Bicep Dumbbell Curls (3 x 12, 15 lbs each arm))
  2. Burpees (3 x 5)  <—–Those are so hard, I’m working up to 3 sets of 10

Superset 4

  1. Tricep Rope Pulldowns (3 x 15, 35 lbs)
  2. Lat Pulldown (3 x 10, 50lb)

Abs: Crunches on ball (3 x 15), Pike rollouts on ball (3 x 10), Bicycle crunches (2 x 15)

Eat it Up

Preworkout: 1/2 banana and a graham cracker (gross overly ripe banana)

Breakfast: 1/2 cup rolled oats, 1 cup nonfat greek yogurt, 1 scoop Raw Meal Protein powder all mixed up into overnight oats

Lunch: Spinach salad with 1/2 roasted acorn squash, tomato, broccoli, 1 oz. cheddar cheese, 1 slab (huge and delicious) Lentil Loaf crumbled ontop

Snacks: Apple, string cheese, sunflower seeds, lots of coffee at an afternoon conference

Dinner: Spinach salad with tomato, broccoli, Turkey burger with lots of mustard and fresh tomato slices

Dessert: Greek yogurt with maple syrup


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