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