Okay, big news first:
I’ve conquered the Jackknife.
This might not seem like a big deal, but you know how everyone has fitness moves they find impossible?
I have (had?) two:
Jackknife
(Source)
Pistol Squat
(Source)
And I’ve conquered the jackknife! I always had trouble with the ball/balance to do the movement – hell, to even get into position to do the movement – but last night I changed the surface I tried it on and it made all the difference!
Hurrah!
My only disappointment was I thought it would be a better ab exercise / thought it would be hard because I had so much trouble with it in the past. But I did 3×10 and I can’t even feel it today. I’m going to try again, though…work on my form and slow down my movement, and see if that helps.
That being said, I am NO WHERE near a pistol squat…any tips for working towards that? LOL
Citrucel on the way to work – 7:45 a.m.
Breakfast – 8:45 a.m.
2 Nature’s Path Red Berry Waffles, 1 cup greek yogurt, 1 cup fresh pineapple
Snack – 10:30 a.m.
Special K Blueberry Fruit Crisps. Damn things are delicious. They’ll be gone soon, thank god.
Lunch
Tuna salad (greek yogurt, celery, onion, salt, pepper, tuna) with baked wheat crackers and a big salad (leaf lettuce, spinach, tomatoes, carrots, cucumber, yellow pepper) with Vidalia dressing
Snack
Clif Mojo bar and a citrine (like a clementine) – I had an afternoon meeting and my snack had to be quick, or it would be too close to my workout this evening.
Holy crap those Mojo bars are good. They’re like candy…but..with..nutritional value. Sign me up!
Exercise
10 minutes warm-up cardio
Gentle stretching (for back and hamstrings, which get super-tight working a desk job)
Full body workout from Monday…3 sets. I took my weights from Monday, and used the lightest weight for 1 set, and the heavier weight for two. Next time, it’ll be all three heavy weight, then the ‘heavy’ weight below will become ‘light’ and I will add weight. I like doing it that way…it’s a gentle progression.
Exercise
Reps
Weight (Dumbbells)
Pile Squat
8 – 10
12.5 / 15 / 15
Dumbbell Row
10 – 12
10 / 12.5 / 12.5
Alternating Dumbbell Curl
10 – 12
12.5 / 15 / 15
Dumbbell Step-Up
8 – 10
7.5 / 10 / 10 (high bench)
Flat-Bench Dumbbell Chest Press
10 – 12
12.5 / 15 / 15
Seated Dumbbell Shoulder Press
10 – 12
10 / 12.5 / 12.5
Seated Tricep Extension
8 – 10
12.5 / 15 / 15
Stiff-Legged Deadlift
8 – 10
12.5 / 15 / 15
Cross-Bench Pullover
10 – 12
10 / 12.5 / 12.5
Standing Dumbbell Cross-Chest Curl
10 – 12
10 / 12.5 / 12.5
Dinner
Omelets! (I always want to spell it Omelette, but I can’t figure out if that’s approved, or a throwback to my 8 years of French class)
Spinach/tomato/mozzarella for me….ham/pepper/onion/mushroom/mozzarella for DH
Plus turkey bacon and whole grain toast!
I loves me some breakfast for dinner 🙂
Some Cool Links
- Just a little reminder for all of us why flax=good!
