I wanted to make a pitch for a great book that I recently purchased. It is called Well Fed: Paleo Recipes for People that Love to Eat. I am not 100% paleo by any stretch of the imagination, but these recipes are very easy, there are step-by-step instructions and are very tasty. Last night we had the Ginger-Lime Shrimp and it was fantastic. The best part of the book in my opinion is the idea of prepping what you can ahead of time so that when you are busy and in a rush for dinner you can still make something delicious and healthy.
Today's quote is from Dave Barry:
"Eating rice cakes is like chewing on a foam coffee cup, only less filling."
Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Barbell Good Morning, 40 repetitions
AbMat Crunch, 50 repetitions
Standing Broad Jump, 15 repetitions
Weight Training:
Front Squats, 50 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, Vastus medialis, intermedius, and lateralis)
50m Weighted Sled Drag, 3
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3
(Primary muscles worked: Rectus femoris)
Weighted Calf Raise, 75 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Super Set: Perform each exercise in order to complete a set. Three sets total.
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
GHD, 20 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Wrist Roll-Up, maximum repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris)
Have a Great Day!!
Ah, jury duty. I got a summons to report tomorrow and looked tonight to see when I am supposed to be at the courthouse in the morning and I found that I have been rescheduled. I have been rescheduled for February 10th when I will be on contract to go paddle on the Rio Grande in southwest Texas until March 2nd. I have petitioned to be rescheduled or excused, but I have a funny feeling that I am going to get an unsympathetic e-mail response tomorrow. I am happy to serve on jury duty but not at the cost of missing a contract that represents 10% of my annual income. Unfortunately, $12.00 a day plus mileage will not make up for that either.
Today's quote is from Dave Barry:
"We operate under a jury system in this country, and as much as we complain about it, we have to admit that we know of no better system, except possibly flipping a coin."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets toral with no rest.
Jumping Jacks
Lightweight Side Dumbbell Raise
Lightweight Front Plate Raise
Abdominal Crunches
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Super Set:
Landmine Jammer 5 Press (5 one handed presses on each side and then 5 two-handed presses), 3 sets
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii, rectus abdominis)
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
We received much needed moisture here in Arizona from the storm that soaked and buried California in rain and snow. The only creature that is not excited about the rain and overcast sky is our sun worshipping dog. We have errands to run and a holiday party to attend so this is this week's day off from the weights.
Today's quote is from Dave Barry:
"It always rains on tents. Rainstorms will travel thousands of miles, against prevailing winds for the opportunity to rain on a tent."
Active Rest Day:
Dog Walks
Abdominal Crunches, 100 repetitions
Foam Roller Work
Have a Great Day!
