Yeterday’s Upper Body Workout

Oh my gosh you guys, Happy Friday!  Remember when I said I don’t crave the weekend like I used to?  Well I don’t, but for some reason Fridays are still fun.  I think its because my schedule changes a little bit, I go in a bit earlier and get off a bit earlier which is fun.  Anyways, lets do the blog thing and recap yesterday.  After re-testing my Resting Metabolism Assessment and practicing a Resting and Active Metabolic Assessment on an employee it was time for a Starbucks run!  Oh how I’ve missed my feta wraps.

I also got a triple latte which was super filling and delicious but I forgot to take a picture of it.  I ate the feta wrap while I was waiting for the drink (they were down to only one espresso maker) so once I got it I took off.

During lunch I studied again while I ate my adult lunchable (organic grassfed bison, organic grassfed cheddar, organic carrots).

 

I also had another yogurt with coconut peanut butter mixed in, I am a creature of habit when I find something I like!

 

I’m not sure I’m being that productive while I study on my lunch hour at work, for some reason it takes me forever to get through so little material.  Anyways, lunch kept me full until I ate the other half of my protein bar (ate the first half Wednesday) around 5:30pm.  When my supervisor said I could go earlier (since I came in super early for training) I was excited to finally have some time to get some lifting in!  Usually I would say strength training, but thinking about it as lifting for some reason was much more motivating yesterday.  Here is what my workout looked like:

1000 meter row warm up

3 Supersets:  8-10 assisted pull ups and 8 single leg tricep dips (3 seconds down, power up, each leg)

3 Supersets:  10 chest press (40lbs) + 8-10 DB shoulder to shoulder overhead press (25lbs)

3 Supersets:  12-15 bicep curls (20lbs) + 8-12 bent over rows (40lbs)

3 Supersets:  1 lap forward and backward crawls + 10-15 upright rows (20lbs)

3 Sets: 8  side planks with knee raise each side

3 Sets:  12-15 dumbbell rows (each side seperately 18lbs)

3 Sets:  30 second elbow plank + 7-9 scapular push up (—> builds shoulders)

3 Sets:  10 Side shoulder raises (8lb dumbbells)

Foamroll!

The whole thing took me about 45 minutes, although there was little cardio involved I felt like it was a good lift session!  I’ve been feeling a lot better so I’m working hard (mentally) not to mess anything up with physical therapy.  Sticking to upper body work and keeping with my workouts when I go into PT. I was super hungry when I got done, I thought about just making a protein shake but decided to go for real food instead. I followed up my workout with a 3 ingredient dinner:  shaved brussel sprouts, chicken sausage, caraway seeds, garlic powder and laughing cow.

Plus a little dark chocolate while we watched Rudolf (we drew watch a Traditional Christmas Show for the advent jar).

We were a couple behind so we also substituted 50 most awkward family photos for make a Christmas collage. So funny!

I’m off to PT, then work,  I hope you have a great weekend!

Whats your favorite traditional holiday show?

Mine is definitely Rudolph doesn’t get more classic than that!