Wendy's Transformation - Page 27 - JP Fitness Forums

fengshway · 07-20-2008, 02:21 PM

i just threw it together. eating it now--glorious! forgot to list the VEDGE drink (one large bottle) from bolthouse farms. once can each drained petite diced tomatoes and drained no salt tomatoes. 2 bags of frozen okra, half a small bag of frozen white corn. so sorry I don't list portions of things---around a pound each of each of the seafoods. penzey's makes the best cajun spice, I think I added some heinz low carb ketchup--I just spice til it tastes right.

sautee all of the veggies first then add to tomatoes and vedge. pan sear seafood briefly in olive oil so it makes a nice crust, then put in large stew pot to finish it off.-it makes an enormous pot. I cooked in oven at 250 degrees for a few hours while ed and I were at the gym. will probably be 12 servings or so.

thanks mel!!

fengshway · 07-21-2008, 09:16 AM

had a great 60 min run today. PN changed up the plan. wow, I am so sore from yesterday's circuit. jump squats with the barbell among other things. wow. metabolic madness!

fengshway · 07-22-2008, 04:09 AM

eek!! legs still sore from sunday, but I am off to do complexes for the first time, deads, muscle cleans, shoulder press, front squat. repeat tons of times. fun!!!!!

sidonia · 07-22-2008, 08:53 AM

Just wanted to pop in in say hi! Good luck with the complexes!!

stingo · 07-22-2008, 09:26 AM

Complexes = Metabolic Fun... The first time I did a barbell complex was one of the more memorable times of my exercise journey. It was tough, but kind of fun at the same time.

fengshway · 07-22-2008, 09:28 AM

hello strong adidas boxer chick!! loving your new avi.

complexes were great! I used the olympic bar --4 reps of each in succession, until all 4 exercises were done, then rest 1 min between. I did 9 sets of these!

deadlift
muscle clean
shoulder press
front squat.

def need to add weight to the olympic bar. my limiting move is the muscle clean, but even that I could manage 4 reps. the leg stuff is really easy at this weight, but the idea I guess is to use a weight that challenges your "weakest link" which for me is the cleans.

fengshway · 07-22-2008, 09:30 AM

hey tom, the series I did on sunday was more metabolically challenging because it involved circuits of things like renegade rows, where I am supporting my body weight. the complex above seemed easy because the weight that I can clean is so much less than the weight that I dead or squat. my legs are really much stronger than my upper body, a side effect of lugging 70 extra pounds for a decade. so essentially I was 'Resting" on the leg ones. hmmmm.

missjane · 07-22-2008, 09:35 AM

Quote:

Originally Posted by fengshway

hello strong adidas boxer chick!! loving your new avi.

complexes were great! I used the olympic bar --4 reps of each in succession, until all 4 exercises were done, then rest 1 min between. I did 9 sets of these!

deadlift
muscle clean
shoulder press
front squat.

def need to add weight to the olympic bar. my limiting move is the muscle clean, but even that I could manage 4 reps. the leg stuff is really easy at this weight, but the idea I guess is to use a weight that challenges your "weakest link" which for me is the cleans.

That sounds fun, Wendy! So, are you doing 4 cleans in a row and THEN 4 shoulder presses? I think I could clean the oly bar, but I don't think I could press it unless *maybe* I push-pressed it. I can incorporate complexes into my current program, but haven't really tried to figure it out yet and may need to look into it for some variety.

stingo · 07-22-2008, 09:55 AM

Quote:

Originally Posted by fengshway

hey tom, the series I did on sunday was more metabolically challenging because it involved circuits of things like renegade rows, where I am supporting my body weight. the complex above seemed easy because the weight that I can clean is so much less than the weight that I dead or squat. my legs are really much stronger than my upper body, a side effect of lugging 70 extra pounds for a decade. so essentially I was 'Resting" on the leg ones. hmmmm.

Here's the circuit I'm doing, which has plenty of upper body work to keep you busy. Do each exercise for one minute, with rests as needed between exercise, and a rest after each circuit. The good part here is that only one dumbbell (or kettlebell) is needed for this workout.

A Circuit x 3
A1 Goblet Squat
A2 Core Twist - basically hold the weight as you did with the goblet squat, but pivot your body to one side til you're fully facing left. You pivot your feet left as well. Then pivot back to center, then pivot right, and back to center again.
A3 Arm Curls - holding the dumbbell heads, curl the dumbbell without swaying/moving hips to cheat.
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press - This is more of a push press. Start by holding the dumbbell (one hand on each dumbbell head) at around neck/clavicle level. Do a half squat and use the momentum as you're coming up to press the weight up over your head.
A6 Curl-ups (no weight)
A7 Core Push Press - A variation of the Core Twist, here you'll be doing a cross with the weight... Holding the weight like you would with a goblet squat, when you complete your pivot left, push the weight away from you, getting as full extension as possible. Retract, pivot back to center, then pivot right, and again push the weight away, then contract. When you pivot back to center again, push the weight up over your head, and retract. That's one rep.
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)

fengshway · 07-22-2008, 10:14 AM

wow tom, that sounds like fun!!! will try it at the end of PN (end of october)

hey jane, yep, it is 4 deadlifts, then 4 cleans, then 4 shoulder press then 4 front squats no break between exercises. one of these equals one set. the instructions were 7-9 sets. if push pressing the bar is too much for this many sets, the instructions said to use dumbells instead.

I really am LOVING the variety. tomorrow is a yoga class.

fengshway · 07-22-2008, 05:44 PM

so hubby and I both happened to be off work early today, and we had an impromptu rondevouz at the appliance store, and bought a great big stand up freezer with real shelves!!! our current one is a cube, doesn't self defrost, and we have to dig to find whatever food we want.

since retirement is a good 10 years away, we don't forsee ourselves cooking fresh daily (which we do on vacation). freezer cooking rules! not as good as fresh, but waaaay better than the alternative.

so friday, we will have a big ole standup with all of the shelving to organize our growing stockpile of yumminess.

oh, and PN got us thinking about it. one of my assignments was to take before and after kitchen pics, and I realized that I deserve a better freezer than my old, disorganized cube.

Espi · 07-23-2008, 08:04 AM

This morning when someone asked me what peaches I actually ate yesterday, I stumbled on a picture of it on the blog of a foodie.

Then I was scrolling and noticed this entry: Is It Just Me? - David Lebovitz

Very amusing and enlightening. A must-read for anyone travelling abroad and having impeccable hygiene at home. Even I sometimes sin against the rules as it needs constant vigilance and attention to do so.. I contracted a scary disease one day when I really sinned against rules (putting cooked chicken legs down on a cutting plate that I had used for the raw meat before and then not allowing the soup to cool properly and .. worse yet, reheating it improperly.

Most restaurants sin against hygiene rules because there is ALWAYS time pressure and 'things happen'. I'm taking digestive enzymes and probiotics as a precaution against the simplest ailment but besides costs that's a real good reason to not eat out too much with sensitive intestines.

But hey, I had actually wanted to share that find.. donut peaches they are called in the US.
Weekend In Normandy - David Lebovitz

fengshway · 07-23-2008, 08:16 AM

that is so funny espi! yes, I have had donut peaches. they can be flavorful! interesting shape for sure.

Littlemermaidklb · 07-23-2008, 08:20 AM

Oh a stand-up freezer! We have one of those at my parent's house and it's awesome! You will LOVE it! When we got it a few years back it replaced what I used to call our "body freezer"... which I believe is technically called an "ice cream freezer" but it was long and coffin-box like so my sick mind went with body-freezer. Anyway, we had the same problem with having to dig and dig for stuff. The upright is sooo much better!

SpacecityPaula · 07-23-2008, 08:22 AM

Espi:

You made me drool on my keyboard

tkinsley · 07-23-2008, 08:33 AM

Quote:

Originally Posted by fengshway

eek!! legs still sore from sunday, but I am off to do complexes for the first time, deads, muscle cleans, shoulder press, front squat. repeat tons of times. fun!!!!!

Yay! Fun stuff!

So, I'm a really boring cook--9/10 times I'll throw a lean burger on the foreman grill. There's this place called dream dinners right up the road from me; I chose several entrees (must do 36 minimum total servings) and will go to the place to assemble and bag them, then freeze 'em until use.

It ended up being 4.40/serving, which is pretty reasonable. Nicest thing? All are under 300 cals/serving. Color me impressed! Spa chef sounds like a great retirement career.