Monday, February 18, 2013

Monday: shoulders burning and egg muffins

The trail didn't seem that rough.
Bond Park in Cary- "rough trail"
Cheesy egg muffins with sweet potato and spinach
I did a short run/walk at Bond Park on Sunday and ended up having a dog following me, running the trail alongside and wondering when am I going to get my own trail dog and if I really want a trail dog or if I just think it sounds  cool.  I did not take a picture of this dog because he was just too excited and didn't want to stop running around and then he found another dog friend and left us.  That was the extent of my Sunday exercise!  It was a very lazy day.  I did work on my food for the week and made a new breakfast for myself: cheesy egg muffins, I modified the recipe to include 1 shredded sweet potato and 2 cups of chopped spinach and 12 eggs to make 12 muffins.  It was delicious! And a serious power breakfast- 1 muffin is 178 calories with 6 g carb, 12 g fat and 13 g of protein.  I just ate two for breakfast and am very happy with the results.

I was back to work on Monday though:
Run 400M in the freezing cold
10 sumo deadlift high pulls (I used a 35 lb kettlebell and worked on my form, initially I wasn't pulling my shoulder blades back like I should)
6 renegade rows (really 12 pushups/12 rows), I did the first two rounds with 20 lb dumbbells but then downgraded to 15 lb dumbbells - the way we did it was: do a pushup, row the right side, then do another pushup, row the left side- an ass-kicker!

Time: 22:22

Afterward, I worked on my Turkish Getups, getting 3 reps on each side with a 30 lb Kettlebell, despite my shoulders being smoked from the renegade rows. And I did a sequence of slamballs (20 lb), the rest of the mtb training will have to wait until after work is over today.


Anonymous said...

the muffins sound yummy :) your lazy sunday was the most exercise i had done in ages :p t and i did go to trc afterwards and got in some more climbing, so i'm pretty happy. my calves (and achilles tendons) are soooo sore right now, but hopefully they will be in good enough shape to run again (short distance) this weekend.

bigpathan said...

the muffins were yummy, I will share soon. Stretch your calves and achilles! Use a foam roller if you find one or come over here and borrow mine.

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