Daily Archives: February 23, 2010

The Age Old Weight & Rep Debate

Did everyone survive their Tuesday? Mine was looong. Well, the work part was long, the time after work always flies by!

Was up and at ‘em for a lifting workout this a.m. My goal was to do upper-body weights and to lift heavy. High weights, low reps, an extra set, and longer rests in-between. Sometimes it’s nice to change it up and challenge my muscles in a different way!

Warm-up: Sprint Intervals on Elliptical

Minutes Level
0-3 10
3-5 14
5-6 17 (sprint)
6-8 15
8-9 18 (sprint)
9-11 16
11-12 19 (sprint)
12-14 16
14-15 18 (sprint)
15-17 15
17-18 17 (sprint)
18-20 14

Straight Sets:

Exercise Weight Reps Sets
One arm dumbbell snatch  25 lbs 5 4
Romanian deadlift to row  60 lbs 5 4
Wide-grip lat pulldown  60 lbs 5 4
Incline dumbbell shoulder press  25 lbs ea 5 4
Incline dumbbell curl 10 lbs ea 12 3
Tricep pulldown 40 lbs 12 3
Swiss ball crunch  14 lbs 20 1
Russian twist  14 lbs 40 1
Prone jackknife  bodyweight 15 1
Plank up  bodyweight 16 1

Cool-down was stretching! It was neat to do all straight sets as well, as I normally alternate many of my moves. The plan is to do one upper-body workout a week at high weights/low reps like today’s. Then I’ll do a low weight/high rep workout (ie a DVD), and then a full-body workout that falls in between. That’s the thought process behind it all anyways :)

My desk-breakfast was less than stellar today. Boo.


  • 3/4 cup yogurt
  • 1 scoop vanilla whey protein powder
  • 2 tbsp homemade granola
  • 1 tbsp ground flax seed
  • 1 tbsp unsweetened shredded coconut
  • handful frozen whole strawberries (defrosted overnight)

I dunno, I was just not into this. I think it was the flax. Too much. It wasn’t hearty enough for a breakfast either. And maybe missing nut butter. I’ll stop complaining :P

I forgot to pack an extra snack today, luckily there were some Mini Egg cookies left.

These were still the talk of the office today. A lot of people asked for the recipe. It’s pretty easy to make a delicious cookie though, all you need is butter and sugar. Ohheckyes.


And big hunks of Mini Eggs ;) Please ignore my chipping nail polish, but do bring your attention to my talon-sized fingernails. Fatty February baby!!

For 130 calories, my mid-morning snack, while delicious, was not very filling. So I had a cuppa tea to help things along.

Yogi Chai Rooibos. Think it’s my favourite flavour from my Bloggie Valentine stash.

My boss walked in while I was eating lunch and told me I eat the largest salads he’s ever seen.


Leftover breaded chicken breast on spinach and other various veggies. Homemade salad dressing of 1 tbsp olive oil, 1 tbsp lemon juice and dash of pepper and parmesan cheese. I’m finally starting to get the hang of making my own salad dressings. This one was quite tasty!

Rushed home for supper again. Tonight’s meal comes courtesy Leah at Leftovers for Lunch. Quinoa and Salmon Stew.


Quinoa & Salmon w/ Tomatoes

2 tablespoons olive oil, divided cooking spray
1 medium sweet onion, chopped
small bulb of fennel grocery store didn’t have it!
2 cups water oops, totally missed this
½ teaspoon salt, plus more to taste
1 cup quinoa, rinsed and drained
1 14.5-ounce can diced tomatoes, preferably fire-roasted, undrained
1 pound salmon fillets, skin removed, cut into 1-inch chunks
1 Tbsp dried dill
1 tablespoon fresh lemon juice

Zest of 1 small lemon

  1. Heat 1 tablespoon oil in a heavy, 3-quart saucepan over medium-high heat. Add onion and fennel and cook, stirring occasionally, until lightly browned, 3-5 minutes. Add water and salt and bring to a boil. Stir in quinoa. Cover and cook over medium heat for 5 minutes.
  2. Stir in tomatoes (with liquid). Return to a boil. Cover, reduce heat, and boil gently over medium heat until quinoa is translucent and tender, 6-8 minutes.
  3. Stir in salmon. Cook, uncovered, over medium heat until salmon turns opaque and is cooked through, about 1 minute. (Check and cook an additional minute if needed.) Turn off heat. Stir in dill, lemon juice, and zest, plus remaining 1 tablespoon olive oil. Add salt to taste, if needed.

I served it with a whack of frozen veggies. Was trying to use up the remnants of three different bags!

Lovelovelove this stew!! For some reason, when I cook salmon I always want to pair it with maple, but dill is such a wonderful flavour with it! I also veggie-fied it a tad by adding carrots and green beans. And yes Leah, I am most definitely having stew leftovers for lunch tomorrow ;)



Few pieces of the chocolate I also got in my Bloggie Valentine package! Very dark and rich, splendid.

And check out what I got in the mail!!


A $10 gift certificate to the Running Room. Apparently they track your purchases and give you “points” based on how much you spend. I’ve spent enough for ten bucks! It was a verrrry pleasant surprise seeing as I had no idea they do this. But also unsettling to see how much I’ve spent at that store since last summer :\


So as I was coming off my heavy-duty weight workout today (for me anyways!) I saw Fit Bottomed Girls tweet about Tracy Anderson’s new reality show. For those of you who’ve never heard of her, Tracy Anderson is a personal trainer known for working with stars such as Gwyneth Paltrow and Madonna. Her “claim to fame” is telling women they should never lift anything over 3lbs and doing 40-60 reps. She also loves to isolate small muscles. Bah!

Now, I can understand doing low-weight training for endurance. But I’ve never been able to understand how doing ballet and pilates inspired moves can make a person physically longer andtoned.” Whenever people tell me they don’t want to “bulk up,” I respond by saying by say “muscle only grows one way.” What I mean is that, you’re either building muscle or you’re not. If you want your muscles to show (or look toned), you have to do what it takes to build that muscle. You need to strain it enough to tear the fibres, and then let it recover enough so those tears can repair and grow.

There’s nothing technically wrong with 60 leg lifts in a row, it can make you stronger. My point is, you need to put more strain on your muscles to see results. I just feel this Anderson chick is only perpetuating the “bulk up” myth that so many women are afraid of. I guess it depends on your ideal body composition anyways. I would rather look like this:

…than this:


Question of the Day: Thoughts?? Does Tracy Anderson make your blood boil too, or do you think she’s on to something?