noodle arms.

by Janetha on January 12, 2010

in meals,moves

hello to my fellow veggie lovers.  for the record, here is how the veggie preference poll panned out.

the question was.. how do you like your veggies?  the results:

roasted= 60%

raw= 20%

steamed 15%

sautéed= 5%

roasted is the winner!

hope you all enjoyed that valuable info because it took me a good 10 minutes to tally it all up. :P

not gonna lie, i had to repeatedly remind myself that it was only tuesday today.  another dragging week.. le sigh.  maybe i am just antsy for jamaica!  speaking of.. have you send in your mini-guest post yet?  i would like to get all my readers to participate.. so send them in!  in case you missed it, the details can be found here. i would like to get them all in by january 25th if possible.  thanks!

before i hope into today’s details, i had promised you all that i’d show you my chai protein shake that i had last night!

IMG_5156

ingredients:

IMG_5154

  • 1 scoop vanilla protein powder (not shown)
  • 1 cup almond milk
  • 1/2 cup slightly sweet chai tea concentrate
  • generous amount of chai spice
  • generous amount of pumpkin pie spice
  • lots and lots of ice! (also not shown)

mix it all up in your blender and enjoy!  i usually like to add cinnamon to the mix but forgot to last night.

IMG_5160IMG_5159

yum.  i really want to get some guar and xantham gums as per deb’s suggestion.. but i haven’t made it to the store that carries them.  this week, i hope!

okay, moving onto today!

thursday. tuesday.

oh yeah, that’s right.. it is only tuesday. sigh.

image

well my camera was dead this morning so you don’t have the joy of seeing my protein oatmeal (meal 1 @ 9:30 AM) but i am sure you can imagine what it looks like, right? of course right.

lunch was a winner!

meal 2: meatloaf wrap + veggies @ 1:00 PM

IMG_5171

i used two of my turkey meatloaf muffins from last night’s dinner and threw them in a flat out with some reduced sugar ketchup~

IMG_5165

paired with some raw veggies, lunch was perfect!

IMG_5169IMG_5167

this kept me full for the perfect amount of time.. three hours.  that is how i know my portions are right on.  if i start getting hungry three hours later then it is a good sign.

meal 3: greek yogurt+berries+chocolate PB2+almond milk @ 4:00 PM

IMG_5172

a tad on the random side, i know.. but it was sweet and delicious AND healthy.  perfect combo!

IMG_5173

mmmm. i love berries. i don’t think i ever met a berry i didn’t like!  actually today my roomie told me she doesn’t care for strawberries but loves blueberries. that got me wondering how many different berries there were, so i turned to google. there are so many more berries than i thought! check it out: blackberry, raspberry, cloudberry, boysenberry, marionberry, tayberry, blackcurrant, blueberry, gooseberry, redcurrant, strawberry, acai berry, goji berry, cranberry, grapes (yes, they were listed!), elderberry, huckleberry, juneberry, juniperberry, lingonberry, loganberry, mulberry, ollaliberry, sea-buckthorn berry, serviceberry, chokeberry, bearberry, nannyberry, crowberry, salmonberry, barberry, wild rose berry, oregon grape, indian plum, tomato (botanically classified as a berry! who knew?!)… and i won’t even go into the non-edible berries! ay ay ay..  i had no idea there were SO MANY BERRY VARIETIES! (source here)

moving on.

image

about an hour after this snack it was time for the gym.  i originally had my lower body workout planned but i was really feeling the urge to do upper body.. so i went with it!

upper body workout.

i did something totally different today in regard to format.  i wanted to get a stellar upper body session in so i chose three moves for each of these five muscle group: biceps, triceps, chest, back & shoulders.  THEN i did one move from each muscle group~ i did three sets of 15 reps for each move before moving onto the next move.  after the first block of 5 moves i moved onto the next block of 5 moves and did the same rep pattern and then did the third and final block of 5 moves the same way.

my goal today was to lift heavier while still having proper form.  the best way to develop the muscle tone i am aiming for is to lift as heavy as possible while still staying within my ability.  i used these guidelines when choosing my weight for each set.  you will notice that during the first set of each move i was able to lift heavier and then on some sets i had to gradually go lighter in order to complete the set safely and efficiently.  the weight used in each move is noted.

i rested about 30-60 seconds between each set.

OKAY.. now that i have explained that way more than i probably needed to.. here are the deets!

  • warmup 5 minutes on elliptical level 5

block #1: cable moves

move (triceps) weight reps
straight bar push down 45# 15
straight bar push down 45# 15
straight bar push down 45# 15
move (biceps) weight reps
standing cable curl 50# 15
standing cable curl 40# 15
standing cable curl 30# 15
move (chest) weight reps
single arm cable crossovers 10# 15 each arm
single arm cable crossovers 10# 15 each arm
single arm cable crossovers 10# 15 each arm
move (shoulders) weight reps
standing cable raises 10# 15 each arm
standing cable raises 10# 15 each arm
standing cable raises 10# 15 each arm
move (back) weight reps
wide grip pulldowns 50# 15
wide grip pulldowns 40# 15
wide grip pulldowns 30# 15

block #2: dumbbell moves

move (biceps) weight reps
reverse grip curls 10# each hand 15
reverse grip curls 10# each hand 15
reverse grip curls 10# each hand 15
move (chest) weight reps
incline press w/ twist 17.5# each hand 15
incline press w/ twist 17.5# each hand 15
incline press w/ twist 17.5# each hand 15
move (back) weight reps
face down incline rows 15# each hand 15
face down incline rows 15# each hand 15
face down incline rows 15# each hand 15
move (shoulders) weight reps
incline front raises 5# each hand 15
incline front raises 5# each hand 15
incline front raises 5# each hand 15
move (triceps) weight reps
face down incline kickbacks 5# each hand 15
face down incline kickbacks 5# each hand 15
face down incline kickbacks 5# each hand 15

block #3: mainly barbell & one dumbbell moves

move (shoulders) weight reps
dumbbell press w/ twist 10# each hand 15
dumbbell press w/ twist 10# each hand 15
dumbbell press w/ twist 10# each hand 15
move (triceps) weight reps
barbell extension 25# 15
barbell extension 25# 15
barbell extension 25# 15
move (chest) weight reps
barbell press 50# 15
barbell press 40# 15
barbell press 40# 15
move (biceps) weight reps
barbell curl 25# 15
barbell curl 25# 15
barbell curl 20# 15
move (back) weight reps
barbell bent over row 25# 15
barbell bent over row 25# 15
barbell bent over row 25# 15

um. that’s the end. yeah, told you it was long! the workout, including warmup, took me an hour and twenty minutes.  whew!  it felt good though.. and my arms feel like noodles now.  can’t wait to see if i can lift heavier next week~i am aiming to strengthen my upper body as much as i can.  it has been almost 3 years since i broke my humerus and i am still pretty weak in old lefty.

i came home and had my (meal 4) muscle armor+whey protein post workout drink along with a handful of blueberries.. no photos!  i was too famished to bother with the camera.

after regaining my strength i got to work on dinner.  it turned out being rather random because i forgot to bring my leftover chicken home from work (which was my original dinner plan).

i chopped up a bunch of veggies: asparagus, yellow squash, zucchini and broccoli.

IMG_5176

i coated them in balsamic & olive oil and then.. what else? roasted them!

i needed to add some protein to my meal so i went with two hard boiled eggs+1/2 cup cottage cheese.

meal 5: randomness @ 8:30 PM

IMG_5183

all components were delicious!

IMG_5186IMG_5184IMG_5185

i washed it all down with some iced green tea~

IMG_5187

i made a jug of this tazo iced green tea and have been sipping on it.  it is delicious and very convenient! thanks for the jug, mom.

IMG_5162IMG_5161

whew! that wraps up today’s meals & moves!  that took forever and a day to type.. but it was worth it.  i really want to track my weight training closely so i can see when and where the muscle gains occur!  sorry if i lost your interest halfway through ;)

geez, another long post.. and no time to discuss fun bloggie things!  ah well, there’s always tomorrow.  i will talk to you all then!

Qs~

1. do you prefer your tea hot or iced? how about your coffee? i typically prefer my coffee hot and my tea iced.. but honestly i like both of them any way they come! i am not picky when it comes to my caffeine fix!!

2. what is your favorite kind of berry? wow i had no clue there were so many. but i would have to say the strawberry has the number one spot in my heart!

xo. janetha b.

Print Friendly
Jenny January 13, 2010 at 3:31 pm

if i’m ever on “who wants to be a millionaire” and there’s a question about berries.. will you be my phone a friend? pa-leaaaaaaaaase.

1. hot hot hot.
2. raspberry’s fa’sho. I could go to town on a pint, no problem.

Tamizn January 13, 2010 at 3:32 pm

I like my tea hot and my coffee either not fussed. My fav berry has to be raspberries love um! Your foods look so good especially that chai drink yum! x

Susan January 13, 2010 at 3:43 pm

I have the same jug!!! I use it to hold my water. I find tap water is tasty when it’s kept cold in the fridge, no need for filtering or anything. Straight from the tap tastes gross though. Also, I want to reach through the screen and mix up your veggies, eggs and cottage cheese. That sounds so good!

1. I prefer my coffee hot, but often drink it iced because of time limitations. Also, I can’t drink hot coffee AND eat hot oatmeal at the same time without breaking into a sweat, so sometimes an iced coffee is nice with a hot breakfast :) Tea I always prefer iced. With lemon please!

2. If grapes are berry then I’m saying grapes. Black grapes. But blueberries are a close second.

HealthySDLiving January 13, 2010 at 3:52 pm

Hmm I love hot tea and iced coffee! Hmmm and my fave berry? Probably strawberry!

danica January 13, 2010 at 4:10 pm

Woohooo J!!! You are totally rockin’ your challenge and will look flippin’ amazing in Jamaica. That just might be the LONGEST workout I’ve ever read :)

love ya!

xoxo,

D

jenngirl January 13, 2010 at 5:06 pm

haha you know I always appreciate your comment stat round ups–yay for roasted veggies!

1. Same as you, I like both coffee and tea either way, but come to think of it, I’ve never actually had cold green tea…hmmmm

2. I love me some raspberries!

LC January 13, 2010 at 6:13 pm

Just found your blog and INSTANTLY rss-ed. You crack me up. I am incredibly motivated/envious from perusing your before and afters. Good luck with your shape up – POSITIVE you can do it after all you’ve accomplished!

snackface January 13, 2010 at 6:32 pm

Ooooh, ok, for dranks, it totally depends on the season! I love both iced when it’s steamy outside and I love both steamy when it’s cold outside!

And berries…I love strawberry-flavored things, but would choose actual blueberries as my favorite berry.

Janetha, I’ve been thinking (skocking, I think sometimes!) about your BFL meals. I was wondering if perhaps for one day, you could show us how to eat in a BFL manner but completely vegan? Just for a day? Maybe? Pretty please? It’d be cool to see if vegans could do it, too!

Anyway, LOVE YOU! Onto reading your email now :)

hayleycepeda January 13, 2010 at 6:54 pm

I love the way you organize your workouts and display them on your blog. It all looks so neat, not to mention tough. That shake/malt thingie looks SOOOO yummy!! I bought some xanthum gum forever-ago and I still have yet to try it. Sheesh!

Deb January 13, 2010 at 7:30 pm

Ok so funny about our matching ikea placemats- last time Derek went I asked him to snag another set in a different color- guess what! That’s all she wrote! Hmm…one choice. OK guess I’ll take it.

Wow, I was gonna say that workout must have taken you foorrrr evvvvver! Glad you have noodles to show for it though.

Tea- yes please. hot cold, black, chai. Just not crazy about herb.

Oh and I almost cried a tear looking at your sad little chai smoothie. If you had the gums you would have had to find your iced tea trough to put it in rather than try to suck all liquid from the evil solid icy layer. Don’t tell me you don’t know what I’m talking about. You do. You know. I’ve been there. There is help.

Deb January 13, 2010 at 7:33 pm

PS. You know what the juniper berry becomes dontcha????? GIN!! Cheers! My fave is raspberry but LOVE ollaliberry and marionberry.

Whole Body Love January 13, 2010 at 8:28 pm

What is the difference between “skull crushers” and the barbel ext? Is it the same move?

Whit January 13, 2010 at 8:35 pm

girrrrllll I have totally had your post about the guestie thing starred in my reader all week. I am going to do it, cause it looks so fun! I am just lazy. I wanted to let you know though, cause I know how annoying lazy people are. OH! and I like HOT tea and I can’t choose ‘tween blue and black berries. Can’t.

lindsayruns January 14, 2010 at 12:38 pm

I like my tea hot and cold…less sweet the better. My favorite berries to eat are blackberries, but I love picking blueberries, and boisenberries were wonderful the one time we found some. And I always hope grapes are on sale, and tomato sandwiches in August are heaven. :) I love berries!

Bekah January 14, 2010 at 2:03 pm

I definitely prefer hot coffee- at ANY time of day. But iced tea. Although I try and just skip the tea altogether, because I tend to drink less water when I drink tea, plus it does some damage to the bank account. More coffeee for me I guess! :)

I lovee blueberries. End of story. Strawberries are great too, but just not the same.

Love your boiled egg/roasted veggie plate! (Basically what my meals usually look like. )

Allie (Live Laugh Eat) January 14, 2010 at 7:48 pm

You look adorable in that photo!!! I wish I took better self portraits/photos.

Someone at the gym once asked if I was Bolivian. Ummm wrong ethnicity kiddo!

Comments on this entry are closed.

Previous post:

Next post:

FTC Disclosure. Disclaimer.