I spotted this on my way out this morning. Apparently, the squirrels in our neighborhood think this is a free for all.
I bookmarked Jamie Eason’s workouts a while ago and have been meaning to read up on them a bit more. What I’ve really been looking for is a plan that spreads strength training out through the week to really focus on muscle groups. For example, this is Jamie’s first week plan.
This lays out a good framework for what I am looking to do. Granted, I am not going to rest three days. Her plan has you skipping cardio all together the first week. I am not looking to follow her plan completely. I just want to take the idea of focusing on only 2 muscles (or muscle groups) per day in order to incorporate more strength training exercises each week.
Today, I started with chest and triceps.
I did 3 sets of 12 reps of the following exercises resting 60 seconds in between each rep. This is what her plan suggests, but I ended up having to play around a bit. You have to really use heavy weights in order to do only 12 reps, so I had to increase my usual weight regimen. Also, 60 seconds is a long rest, but if you are lifting heavy weights, you probably should be resting longer in between sets. I did anywhere from 45-60 seconds depending on how I felt.
- wide pushups
- dumbbell bench press
- flat bench flys
- narrow pushups
- standing dumbbell tricep extensions
- tricep push downs
I finished up with 30 minutes on the elliptical.
Another thing I’ve been wanting to try are Umpqua Oats, which I spotted on Lynn‘s blog quite some time ago. This weekend while helping set up Joe’s new restaurant, I stepped out to grab some coffee and sweets for the crew. The little coffee shop I went in had Umpqua Oats and I almost screamed in excitement. I immediately started picking the display apart trying to choose what flavors I wanted. I got some to take to work with me, of which today I brought the All Natural Oatmeal flavor.
The only ingredients in it are listed right on the front and preparing it is super easy!
The stats are great. it has 5g (good) fat, 7g protein, and 7g fiber. I added a packet of stevia, since there was nothing in it to sweeten it up. Since all we have at work is the hot water from the poland spring fountain (the red handle!), I was nervous that it would be hot enough to cook the oats. Fortunately, they softened up pretty nicely. I would have liked some cinnamon as well, but overall they were pretty good!
I can’t wait to try the other flavor I purchased – chocolate peanut butter coconut!
Tonight is the official soft opening of Joe’s new restaurant for friends and family. I am itchin’ to get out of work and go! It’s complimentary cocktails and hors d’oeuvres. The cocktail list is supposed to be amazing and the chef is well known in the area, so I am super excited. I’ll give an update tomorrow!
- Have you tried Jamie Eason’s workouts?