Thursday, January 14, 2010

Some Eats and Some Weights

Hi kids, Sorry about the lack of post yesterday another crazy day of work, tutoring and lifting class. In the middle of that I did get to eat dinner at my parent's house...

Scallops and stuffed mushrooms. I dream about stuffed mushrooms, seriously. A nice side of...

sweet potato and turnip. Turnip is definitely my new favorite veggie, except I've only had it twice ever.

Today's dinner was less fancy (and served on less wild plates).

Trader Joe's salmon burger and sweet potato with salsa and black beans.

I also found these today...

Okay, I admit it there is pretty much NO nutritional value to these, even though they are "whole grain brown rice" haha. But, there is also nothing too bad in them which is pretty rare for a "rice krispie treat" type of thing. They only have 100 calories so I figure, every once in awhile they won't kill me :)

So, as you guys know, I have been taking a weight class on Monday and Wednesday nights. Last night was my fourth class and I am definitely seeing some improvement in my knowledge of the different machines, and maybe a little in my strength too. In case you are curious, a typical class goes like this:

We "warm up" on a cardio machine before class starts. I have been trying to get 30 minutes on the elliptical for the challenge before each class, but really you only need 5 minutes or so.

We start the strength training aspect with legs. The past few classes our teacher has had us go up against the wall and squat down for 2 minutes. This was tough the first time, but I am improving each time. We also do some additional squats against an exercise ball, while we squat down, we raise a medicine ball above our heads.

After that we move into some different leg machines.

Leg Extension 2 sets 15 reps- 65lbs
(actually I can't do these anymore cuz of my knee- doctors orders)
Leg Curl 2 sets 15 reps- 50lbs
Leg Press 2 sets 15 reps- 100lbs
Rotary Hip 2 sets 15 reps-62.5lbs
(outer and inner thigh)

Then we do some arm stuff. On Monday we focused a lot on the chest, but last night we were more focused on the shoulders. It's harder to explain these exercises because we use the Lap Pulldown machine for a bunch of different things: We pulled down straight in front, 2 sets, 15 reps, 65lbs. We also pushed down from about our waist to our knees using our triceps only, 2 sets, 15 reps, 15lbs. I don't know about anyone else, but I think tricep exercises are TOUGH!

We also used the cable to work our shoulders, pulling down and across our whole body, 2 sets, 15 reps, 15lbs. Then, we used the cables to work the triceps again, pulling straight down with our elbows glued to our sides, 2 sets, 15 reps. Then, we used the dual pulley pulldown, 2 sets, 15 reps, 20 lbs on each side.

We finished the class with 2 sets, 15 reps, 7.5 each of bicep curls and then some abs. For ab exercises we do a fun exercise where you pass an exercise ball from your hands to your feet. I'll have to take a video of myself doing it to show you guys. We also do some back and forth twists with a medicine ball.

I am still working on what muscles I am going to try to work on Saturdays when I do my third lifting session myself. I don't want to put myself on a different track from the rest of the group, but I definitely want to get 3 workouts in a week. I'm thinking I may do one workout from the New Rules of Lifting for Women. Speaking of which, I'm writing up my summary/review of that book for tomorrow's post, which will most likely go up in the morning since I'll be headed back to the Cape after work for the long weekend.

The last thing I want to say is that today I headed to the gym to get some elliptical minutes in and they happened to be giving free "fit checks." They used one of those machines that looks like a video game controller to measure my BMI. They entered my height, weight and age and then I had to hold on to it so it could calculate my body fat percentage. It said my BMI was 22.8 and my body fat percentage was 22%. Here is my question, are these machines accurate at all? I'd love to be measured again in another month or two and see a better percentage (not that I think 22 % is bad, by any means). But I have no idea if it would be accurate at all...

Anyway, that is all from me. Tomorrow is Friday!


  1. Those machines are accurate if a) you have not eaten in eight hours, b) you haven't had any caffeine in 8 hours, and c) you haven't worked out in 24 hours. haha. Ironic how they did it at the gym. Also, can't be on your period. Even then they aren't 100$ accurate.

    Love the scallops dish. I was actually thinking today how I never make scallops OR shrimp! I need to, I love them both, and so does Nick (ok no, he loves shrimp, not scallops). I'll be buying some soon. AND those bars do look good, we won't judge :)

  2. Sounds like you're enjoying your weights class! I have know idea if those BMI machines are even accurate. However, I would take it with a grain of salt, too.

  3. Sounds like you're getting a great workout from that class. The lifting class at my gym was doing NOTHING for me. I was more sore after doing the 25-minute workout from the New Rules of Lifting then I was after a 60-minute lifting class! I think it was just the teacher though..

    I think my FAVOURITE part about the New Rules of Lifting was that it tells women to quit being scared of heavy weights! To be honest I hate seeing women using flimsy little 3-5 pound weights at the gym. Especially for isolated exercises like bicep curls.

    Anyways, I am really looking forward to your review! I will be doing mine next week!

  4. Those rice krispie treats look yummy!!

  5. 22% body fat is freakin awesome!

  6. Your lifting class sounds great! I try to take a weight class once a week at my gym. Such a good work out & I totally feel it for the next couple of days!

    I also love turnips but have only had them once!!

  7. Food looks great! Good job on the weights!

  8. your workout regimen is so well-rounded! i need to start strength training; i get too focused on cardio. lat pulldowns are my fave!

  9. Those scallops & mushrooms look lovely! From my understanding, the caliper measurement technique is more accurate and of course the water tank is the most accurate (but expensive!). Happy Friday!

  10. My trainer that I worked with back in Portland said those machines are not accurate. He used the calipers to pinch certain body points and measure body fat but I think the most accurate way to measure body fat is to get dunked with the water displacement test. I would be really interested to see what my body fat is now in comparison to what it was after I had just finished my boot camp. I think the best I ever got was 25% but that still seemed high to me....

  11. I have no idea how accurate those machines are. But I think it's great that you are seeing improvements!

    Have a great weekend on the Cape. I'll be heading back down in a couple of weeks.

  12. Seems like everyone has a different opinion of BMIs and how accurate the number is and if it really even means that much.

    I am so impressed at how often you work out and how hard you train. Good for you!

  13. I never trust the scales with the body fat percentage or the body fat device that you are talking about. How can something like that give you accurate information? I think the body fat device might at least give you a range. It sounded like Gina knew the 411 on it!