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The Pyramids of the Weight Room

Before I get into this post, I have a confession to make.

I don’t like canned pumpkin.

Fresh roasted pumpkin I love. Pumpkin cream cheese muffins make my mouth water. Pumpkin pie is one of my favourites (okay, I like all pies).

But I cannot stand the mushy tastelessness of the canned stuff. I have to add a whole container of pumpkin pie spice to make it edible in anything, and even then it just makes things… mushy.

So there ya go.

While we’re at it, I don’t like Christmas. But I’ll save that for another day :P

You know what I do like though? Waffles!

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It’s an addiction, I know. Before these though, I had a stellar weight lifting workout.

I picked up the September issue of Oxygen magazine for the first time after hearing Janetha say good things about it. I always shied away from this magazine because it’s full of scary looking fitness models, but it’s got great weight lifting info for women!

One of the tidbits in there is about pyramid sets. In a regular pyramid, you start off at a low weight with high reps, then increase the weight and reduce the reps with each set. It allows you to overload the muscle gradually. A reverse pyramid is just the opposite, starting with a heavy weight and low reps, decreasing the weight and increasing the reps with each set. This allows you to use the heaviest weight at the beginning while your muscles are still strong.

The heavy weight sets will build strength, the medium ones will build lean muscle and the lighter ones will improve endurance and recovery. Mixing these up will shock your muscles instead of letting them adapt.

So I hit up the gym this morning with this in mind. I decided to go old-school with the exercises, and take my time to really focus on the weights I was using and my form.

Warm-up:
15 minutes on the elliptical, increasing the resistance every 2 minutes

Barbell squat:
65 lbs x 8
55 lbs x 12
45 lbs x 15

Wide-grip lat pulldown:
40 lbs x 8
30 lbs x 12
20 lbs x 15

Lunge:
10 lbs x 24 (alternating legs)
15 lbs x 20
20 lbs x 16

Dumbbell shoulder press:
10 lbs (ea) x 15
15 lbs x 12
17.5 lbs x 8

Single-leg Romanian deadlift:
40 lbs x 8 (ea)
30 lbs x 12
20 lbs x 15

Tricep pulldown:
30 lbs x 8
20 lbs x 12
10 lbs x 15

HIIT:
15 minutes on the elliptical, 1 minute sprints, 2 minutes recovery

Cool-down:
Stretching

T’was a good time! I really like switching it up in the weight room. Part of the reason why I’m contemplating not doing another lifting program this winter. I like picking and choosing what I want to focus on :)

Theeeen it was waffle time :)

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The usual. Maple cinnamon waffles with almond butter, yogurt and strawberries. I am singing my love for this combo from the mountain tops! :)

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And a little protein juice to chase it down, otherwise known as PVL peach whey cooler. Not the prettiest photo – I was thirsty!!

I’ve also been quite vocal in the past about my dislike for wraps/tortillas. I’ve just never been a fan of the chewy denseness of them. Plus, all the full to medium-size ones around here are 200+ calories with little fibre and protein. But I found these in the freezer in the health food section the other day and decided to give them a whirl.

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Ezekiel organic sprouted whole grain tortillas. Nutritionals on these are the best I’ve found yet.

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For lunch, I packed one of these babies with leftover curry salmon salad, cottage cheese and romaine lettuce. Then I took an exceptionally bad photo at the office.

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Sorry! I got busy with work once it was unwrapped. The tortilla was alright. Still dense, but at least not chewy. Very seed-y, and quite thick. I think it would be better grilled, or as a quesadilla.

I just got groceries, so I had way too many options for dinner. I couldn’t wrap my head around it, so I just went with the simplest things possible.

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Tempeh burger broiled with a string cheese and dipped in barbecue sauce. A bowl of honeydew melon on the side. Eaten on the couch. Just one of those days!

Except, I’m kinda hungry again. The water in the melon only temporarily filled me up.

Question time!

1. Any popular foods you dislike? I also don’t like rice and pasta. I’m more of a sauce-y gal ;)

2. What’s your favourite holiday? Mine is Halloween. But that’s just because I like dressing up and little bite-sized candies.

Also! I’m going away to Windsor next weekend and I won’t be blogging on my usual schedule. So I’m putting out the call for guest posts! I need 3-4 posts :)

Okay, the boy is here and he keeps staring at me while I blog. I think it’s time I go pay attention to him. Later!

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