Are you winging it or has Gal designed something for you?
I was winging it until she got her new program.
Galya did give me some guideance on what to focus on. She said to back down on the lower body volume and work on my arms and chest. My upper/mid back is fine, I just need to keep up the activation work, too. I'll write the program over the weekend and post it up.
It will be a lot of upper body, with corrective exercises (mostly) on the lower body. Enough volume to maintain my legs and fix some issues.
I would be SO bored, though I should probably do that myself.
I haven't squatted in months, and I don't DL except for rack pulls. I figure I can work on corrective things and lower volume strength work. I should still be able to DB clean and snatch, swings, etc.
Of course, my conditioning blows, so that's getting addressed, too.
Gal and I went up to Santa Monica yesterday and spent the day with Chris (kuri) and Aya. Had a great workout at the beach! Pics, later!
A, Workout
B, Indian Food
C, Tried on Vibrams (none my size, but I will be getting some at some point)
D, Fancy Coffee Place
E, Lost at the Mall.
F, Dinner
G, Make cheesecake
H, Bed
Today is off to see a movie, have food, etc. with the kids (celebrate my daughter's and my birthdays).
raising a hot dog in your honor, happy birthday (actually, it is a buffalo adouille sausage that I am chopping into a yummy cajun red beans and rice. but then you probably suspected that...penzey's cajun spice is the next best thing to mixing it fresh....)
Thanks everyone! Went with just two candles, a bit number 4 and a number 2.
Cheesecake good...
This was the first time making the crust with oat bran and it was VERY good. Better than a traditional crust AND no crushing crackers!
Sour Cream Cheesecake
Crust
1 cup oat bran
1/4 cup unsalted butter, melted - if using salted butter, you might skip the salt below
2 teaspoons turbinado sugar (like Sugar In The Raw)
1 teaspoon salt - if using salted butter, you might skip the salt. Taste it. It should be a little salty.
Combine bran, sugar, salt, and butter.
With the back of a spoon, press into bottom of a 9-inch spring pan.
Filling
16 ounces Neufchatel (light cream cheese) - at room temp
2 eggs
2/3 cup turbinado sugar (Sugar In The Raw) - It was awesome, but a little sweeter than I like. I'd actually go with less next time. Maybe 1/3 cup?
1/2 vanilla bean, scraped
Preheat oven to 375 degrees.
With a wooden spoon or mixer, cream cheese until smooth.
Blend in eggs, sugar, and vanilla.
Gently spoon a layer of filling over the crust so it's not disturbed, then pour the remaining filling on.
Bake at 375 degrees for 20 minutes.
Remove from oven and raise oven temperature to 425.
Let cake cool for 15 minutes.
Topping
1 cup light or regular sour cream - at room temperature
2 tablespoons regular white sugar - NOT turbinado sugar in this case.
Combine sour cream and sugar.
Pour gently over baked filling.
Return cake to 425 degree oven and bake for 10 minutes
Cool and then chill for several hours or overnight.
Training tonight! I'm so looking forward to it. The mini-challenge "against" Chris and Aya was very draining. There must be something to that extra effort put into a competition vs just practicing. I was far more drained the next day than I have been on far more exercise. Weird. Sore, starving, tired, etc. Weird again! Great time, though. Haven't had a day that fun in a long time. Can't wait for the 13th!
I missed my first exercise the other day, which is an attempt to get better at the KB Jerks in Chris's competition coming up. I'll have to jerk two 16kg bells for 3 minutes. At the beach the other day, I didn't make it 3 minutes and caved as my body twitched and spasmed at the end. I got 22 reps.
So, on tues I took it slower (with two 40lbs DBs) and was able to get to 30 and last 3 minutes! Better...
Quote:
Originally Posted by GinnyLou
Love this.
Glad you had a good birthday with good family and your lady.
So glad you posted the cheesecake recipe. Love cheesecake!
Hey!
Quote:
Originally Posted by Karen411
Happy Birthday (belated)! Glad it was a good one.
Just stopping by to get subscribed here and say it was nice to meet you at the summit.
Thanks, and it was great meeting you, too. Thanks for sharing a "cab" to the airport.
Workout last night was more push pressing the DBs and some swings.
A, Two DB Push Press, 45 (10/10/10/10)
B, DB Swing, 50 (25/25/25) - per side, so 150 swings total
C, Eliptical for 10 minutes.
D, Hand Shuffles for 3 rounds -- basically walking your hands up and over a aerobic step and back. A shoulder/core thing.
Felt pretty good to get reved up.
I ate way too many kebabs last night. I was uncomfortably full AND I had the meat sweats. They were looking at me like they were worried.
Feeling good today, not sore like I thought I'd be. My calves are a bit tight from the Sand Challenge, but nothing serious.
Black Vibram Classics are on their way. I tried them on at a store last weekend when we were hanging with Chris and Aya. The red is too red for me (although, if they'd had my size, I probably would've gone for it), and that was the only acceptable color in the Sprints. I'm kind of surprised they don't have basic black in all the styles. It never occured to me and when we got home to online order the Sprints in black, it was a surprise that they don't exist.
On a shoe/foot related note... Maybe someone smart can explain this to me. Now that my PF has been "gone" for a while, I'm getting more pain WITH my Frees and the arch supports/insoles than without. My most comfortable shoes are now my Chucks without an insole. My feet feel great after a day with these. Yesterday, I walked for 3 hours after the sand challenge in them, and felt great. The day before, I walked about 20 minutes in the frees and things sure hurt.
Lots of fun!
I got 22 reps.
I'm kind of surprised they don't have basic black in all the styles. It never occured to me and when we got home to online order the Sprints in black, it was a surprise that they don't exist.
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