I love my Saturday workouts. I have plenty of time to do all the things I want. Normally. Today was a little rushed, because Dad was in a hurry. But I started with 10 minutes of interval jogging/running on the treadmill as a warm up. 4 sets of 20 reps each: rows (45 lbs) and calves (110 lbs). 2 sets of 20 reps each: bench press (50 lbs (which is huge progress for me!!)), box squats (2-25 lb dumbbells), triceps (80 lbs), lunges (w/ 12 lb dumbbells: 1 set 20 overhead press and 1 set 20 bicep curls). And a 15 min cycle at 90 rpm to finish. Kelechi likes me to do over 100 rpm but I was pooped by then and didn't have a lot left to give. This is the only benefit to my normal work week, when I do 40 minutes of weights at lunch time and then my 30 minute cycle after work. At least I am refreshed in between.
The bench press was the most exciting progress I've had so far. 3 weeks ago when I first tried, I couldn't even lift the empty bar (45 lbs). This was really disappointing and frustrating and left me feeling super weak and wimpy. I had to start with a 20 lb bar, and then the following weekend, I used the 30 lb bar. I increased 10 lbs a week and here I am! I also hadn't lost any weight over the first 4 weeks and then suddenly dropped 1.5 lbs over Thanksgiving week. That gave me the motivation to really focus on cleaning up my diet and creating more fun, healthy meals for myself.
So today I went to Costco and stocked up on chicken breasts and salmon. An 8lb pack of fresh chicken breasts was $24. (I'm also a HUGE bargain shopper.) I cut and froze them in individual 4 oz servings, so I can easily pull one out in the morning and it will be ready to go when I get home. It made 24 servings, so $1 a serving! Pretty happy with that. I kept one out and made a honey mustard sauce with 1 tbl honey (60/0/0), 1 tbl mustard (0/0/0) and a splash of vinegar. Mix it all up and drizzle it over the chicken while it's pan searing on some no calorie cooking spray. Also cooked a huge bunch of fresh spinach and my meal totaled to 371 calories/6g of fat/53.5g protein.
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