Tag Archives: Upper Body Workout

Peanut Butter Banana Protein Oatmeal

Yesterday after work I met up with Claire one last time before she headed back to California. We were sitting in Bryant Park when our 3rd roommate from college walks by. We could not believe the 3 of us, well 4 (Elliott), would run into each other at such a random place and time! Claire just so happened to be visiting, and I just so happened to be meeting up with her, and Lanna just so happened to be walking out of work and through the park. We were all kind of in awe and also so excited to see each other again. The three of us haven’t been together in years. We lived in a small apartment on the Lower East Side of Manhattan during college with Claire’s little Elliott!

Claire, Lanna, and I (above), talked for about 30 minutes until we all had to go our own ways. At that point, I was starvin’ marvin’ so I headed back to the dirty Jerz, stopped at Joe’s restaurant to see what was going on, and then headed to Garden of Eden to pick up a quick dinner because I couldn’t bear the thought of cooking while my tummy was growling that much. I ended up bringing home a turkey burger and brussel sprouts from the hot bar and added my own cheese, ketchup, and Nayonaise. I scarfed it down immediately.

I also picked up this:

I give this four thumbs up (I’ll have to use my toes). It’s all natural and only 30 calories per serving compared to 70 for regular hummus. Obviously the “kid approved” part caught my eye. My love for pizza and hummus is combined at last. Some turkey burger bites were dipped in this. I then washed it all down with this enormous ooey gooey cookie that Claire gave me from Levain Bakery on the Upper West Side.

Ummmm! That thing was the size of three cookies combined. The picture is about 1/4 of it, because I was so nice as to leave Joe a bite.

Today

Joe and I woke up around 8:30 and headed to the gym. I had intentions of getting up earlier because I have so much to get done today. Oh well. Joe had me do a new upper body routine and by the time I was done I was sweaty, sore and shaking.

Shoulders (7.5 lb dumbbell per arm for all, 1 min rest between all 4)

  • Military Presses: 3 sets of 15-20 reps, 10 seconds in between
  • Front Shoulder Raises: 3 sets of 15-20 reps, 10 seconds
  • Side Shoulder Raises: 3 sets of 15-20 reps, 10 seconds
  • Sitting Flys (5 lb dumbbells): 3 sets of 15-20 reps, 10 seconds
Back (55 lbs. on machine, 1 min rest between each exercise)
 
  • Lat Pull Downs (behind head): 8 sets, 18-25 reps, 10 seconds in between
  • Close Grip Front Lat Pull Downs: 6 sets, 15-25 reps, 10 seconds
Chest (10 lb. dumbbell per arm)
 
  • Laying on Incline Flys: 6 sets, 15-20 reps, 10 seconds in between

After that I did tricep raises (behind head) and bicep curls as I normally do, but I was already feeling it in my shoulder, back, and chest! I completed 25 minutes on the elliptical and an ab workout as well.

As soon as we got home we were both starving. I cooked us up both some protein oatmeal. I made mine this way:

Peanut Butter Banana Protein Oatmeal

  • 1/2 cup old fashioned oats
  • 1 cup almond milk
  • 2 tbsp. chia seeds (they make it nice and fluffy)
  • 1 banana, cut into pieces
  • cinnamon
  • pinch salt
  • drop of honey
  • peanut butter
  • drop of vanilla extract
  • 1 scoop Vanilla SunWarrior protein powder

Bring the oats, milk, salt, and chia seeds to a boil. Add in cinnamon, vanilla extract, and honey as you prefer (to taste). Add in half of the banana slices and whip it up. Add in the protein powder when it’s pretty much fully cooked. You might need to add some water if it gets too thick. Drop in a bowl and top with remaining banana slices and drizzle peanut butter all over!

After fueling up, I was then determined to start knocking stuff off of my to-do list. I started with laundry, which was 90% gym clothes. It’s amazing how much laundry accumulates in one week. I guess both of us wear like 3 outfits a day though. It felt like forever to fold it all!

Monster pile

Next up was the grocery store.

Lots of goodies! ..and a PB cup for cheat day Sunday!

I like to prep as soon as I get home to get it over with. I marinated chicken to grill later for lunch next week, chopped up bananas to freeze for smoothies, and cut into the watermelon.

A few bites were consumed.

Still on my list: more laundry, a mani/pedi, TJMaxx (for some odds and ends, such as bowls and place mats to make prettier picture for you guys!), get a gift for a bridal shower tomorrow, and take my bridesmaids dress to get fixed (thinking 6pm on Saturday is too late for that, Monday it is). Ohhhh chores! Currently, blogging and organizing my life over a smoothie bowl. Catch ya later.

Sprinkle Massacre!

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Upper Body Workout

Well, today was disappointing! The weather said it was supposed to be 70 degree, so I through on my little cargo capris and short sleeve tee, only to walk outside to 45 degree weather. When will this dreary April showers business stop?

Anyway, last night I made Joe my Rainy Day Pork! This time, I added apples to the mix and cooked them with the pork in the brown sugar mixture. He enjoyed – and we enjoyed our night together, since he will be working late most other nights this week.

This morning I completed one of my favorite upper body workouts. First, I did shoulders:

  • Dumbbell shoulder presses (7.5 lb weights)
  • Sitting Dumbbell Lateral Raises aka Bent Over Dumbbell Flies (5 lb weights)

I did both to failure and repeated for 4 sets, 10 seconds in between each time.

Next was chest:

  • Flies with 10 lb. dumbbell
  • Pushups

I did 2 sets of flies followed by 2 sets of pushups, then repeated. I did them to failure with 10 seconds in between all. I recently started to be able to do real pushups. I always do modified but try to stick a few real ones in there to build up to it!

Then I did back:

  • Wide grip trap pull downs (kind of like a pull up, but done with the machine)
  • Bent over row (alternating arms) for lats

I did each seperately, 4 sets, 10 seconds in between, to failure.

Last was biceps and triceps.

  • Triceps: Bent over tricep kickbacks (using wire from machine w/ 5lb. weight) 4 sets per arm, 10 seconds in between, to failure
  • Biceps: Curls with 5lb. weight (2 sets of 25 reps, 10 seconds in between, then 2 sets of 20 reps with 10 seconds in between). Switched to 7lb weights (2 sets of 15 reps with 10 seconds in between).

I finished with a quick 25 minutes on the elliptical.

I made smoothie with spinach and since I was running late so I grabbed an FRS drink that I picked up at the grocery store this weekend to drink on the way to work since a Starbucks stop was  not an option. I also made some Yogi Seven-berry antioxidant tea to have with my Banana Nut Vitatop!

Bitten before photographed! Oops!

Another busy work day. Have a great Wednesday!