I don’t know why I didn’t post it yesterday, but here’s the post I started, and hit save instead of publish!

Kind of a lazy day after the walking this morning. I did do a little work outside, but definitely a low key day. Touched base with a friend tonight and I’ll go have dinner with her on Tuesday night. I realized how anti-social I’ve been this summer as I haven’t talked to her since before I got my college acceptance. She knew I had applied, but not what the result was.

From the HR monitor:

Food for the day:

Total: 2407 (26% fat, 36% carbs, 33% protein)

Breakfast: protein pancakes, jam, peach (345)
AM Snack: blueberry bran muffins (198)
Lunch: whole wheat tortillas, turkey meatloaf, salsa, cheese, nectarine (511)
PM Snack: cheese ball, flatbread, jack daniels & lemonade (276)
Dinner: sirloin steak, corn, butter, salad w/dressing (882)
Late Snack: protein shake, peach (195)

I warmed up with a 5-min walk outside. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 120t/4, 120t/4, 120t/4, 125t/4
B1: Partial Single-leg Squat - 4, 4, 4, 4
B2: Wide-grip Lat Pulldown (Pullover) - 42e/4, 42e/4, 42e/4, 45e/4
C1: Back Extension (Good Mornings) - 55t/4, 55t/4, 55t/4, 55t/4
C2: YTWL - 15e/4, 15e/4, 15e/4, 17.5e/4
D1: Swiss Ball Crunch (Long-arm) - 4, 4, 4, 4
D2: Prone Jackknife - 4, 4, 4, 4
D3: Lateral Flexion (Hannah side 3) - 4, 4, 4, 4
E: Prone Cobra - 120sec, 120sec, 120sec, 120sec

And then I did the HIIT. Finished up with a total session of 100 mins.

HRM: 446 cals, Max: 171 (96%), Avg: 102 (57%)

I went outside for the D exercises, the Prone Cobras and the HIIT portion so that the silly cats could come with me and do their usual lurking around.

I’m so glad we’re past these exercises. During the rest periods of the prone cobras I’m going down to a resting rate (saw 57 at one point). I feel like I could nod off during that part of the routine. However, I know that if the earlier part was harder that I wouldn’t have anything left for the HIIT. I did back off on the weights for the good mornings though as my shoulder killed last week. It’s not the lifting the weight up, but getting it behind my head. Until I have a squat rack (and that may be a while) I’m not going to try lifting heavy over my head.

So, this is where I started in Stage 3 compared to where I ended in Stage 5.

First, the A set:

A: One-armed Dumbbell Snatch - from 20e to 45e
B1: Dumbbell Single-leg Romanian Deadlift - from 20e to 35e
B2: Barbell Bent-over Row - from 75t to 125t
C1: Dumbbell Single-arm Overhead Squat - from 10&5 to 45&22
C2: Dumbbell Incline Bench Press - from 20e to 40e
D1: Plank - 90sec (45-degree) to 120sec (45-degree)
D2: Reverse Wood Chop (on floor) - from 25t to 45t

The planks I started with a 45-degree (done badly) and then switch to 20/30 sec floor planks (also done badly) so at some point I decided to go back to 45-degree and work on form. So, little to no improvement is obvious, but I do feel the difference when doing them.

Then, the B set:

A: Barbell Romanian Deadlift/Bent-over Row - from 80t to 125t
B1: Partial Single-leg Squat - N/A
B2: Wide-grip Lat Pulldown (Pullover) - from 27.5e to 45e
C1: Back Extension (good mornings) - from 25t to 80t
C2: YTWL - from 5e to 17.5e

On the good mornings I didn’t start them until #2B in Stage 3, and I actually did 25/45/50 pounds on that first day. I also backed off on them today back down to 55lbs as I’m having troubles getting the bar over my head into the starting position. I decided not to risk really screwing up the shoulder just to push the weight up.

Well, that’s it for Stage 5. I’ll be moving on to Stage 7, probably Friday as I usually do for new Stages (that way I can be in pain all weekend and not worry about it).

(This two names won’t mean much, but I keep a workout log on a fitness board.  So both the references are from that site.)

So I was reading in Karla’s log about a protein powder/egg white blend made into pancakes. So I tried that this morning with the vanilla whey I was given, some egg white, and some water. And I couldn’t choke a bite down. I don’t know if it was the texture (ie. the way I cooked it) or the taste (I said earlier that when I use it in shakes I add a 1/4 tsp vitamin C crystals).

I also saw Bytsi’s post about making oatmeal/egg white pancakes. So, I came downstairs and did some quick looking around and tried the following:

60g oat flour (whizzed oats in blender until flour-like)
33g protein powder (126cals, 30g protein)
3 egg whites
1 tsp baking powder
1/4 tsp vitamin C crystals (not included in calorie count)

That last bit came from my mother who said that even with the egg whites I should add some baking powder. I was also told that I’d made the batter a bit to thin so I added 1Tb white flour (just because it was handy, if I’d had more oat flour I’d have used it). That 1Tb flour adds 6g carbs to the recipe. Next time I’ll be more careful when adding water.

Cooked over medium high heat (as you would for pancakes) and ended up with 11 of them. I took half for breakfast with 1Tb of jam and a monster peach. Okay, that kind of defeats the high-protein pancake, but not totally. They were a touch dry and I might be tempted next time to add a little applesauce or even butter or oil (I know some people use pumpkin) to keep them a little moister. I whizzed the rest of the oats into flour so I can try it again.

Info for batch:
432 cals, 51g protein, 48g carbs, 7g fiber, 4g fat

Without the white flour:
404 cals, 50g protein, 42g carbs, 6g fiber, 4g fat

Today was a typical rest day - chores. Actually there weren’t that many today. Just some shopping in the morning and then I made a big batch of chili. I really do mean a big batch of chili. I froze 11 servings earlier (just bagged them up now), put 11 more in, and probably have another 5 to go. These are single servings though (could be worse, could be doubles). Did a little in the garden, but not much. We’re having company (family) on Sunday so I’ll leave the clean-up until closer to the time.

The only real negative point is some wrist/hand pain I developed in the late afternoon. I’m not sure where it came from, or what caused it. It was fine this morning when chopping the veg and stirring the chili. I felt it a big when having a swim in the late afternoon, however, it really wasn’t bad. Tonight when I was ladling the chili into the bowls to freeze it suddenly got worse. We’re talking about 8oz of chili in a ladle, so it wasn’t a weight thing. I put some ice on it so we’ll see how it feels in the morning. I’m slightly aware of it when typing, but only a little. I really hate things that appear out of nowhere, especially this with the right wrist. It’s usually the left one that is a bit dodgy. And even if I feel it’s not good enough to lift… what do I do with a dominant hand I’m trying to rest? Sigh, I’m getting ahead of myself as it will probably be fine by morning.

Food for the day:

Total: 2161 (23% fat, 36% carbs, 34% protein)

Breakfast: egg white omelet, pecan raisin bread, jam, clementines (345)
AM Snack: fruit and nut squares (169)
Lunch: whole wheat tortillas, turkey meatloaf, salsa, cheese, peach (507)
PM Snack: hummus, carrots, celery, flatbread, pisco sour (322)
Dinner: pork souvlaki, green beans, butter, salad w/dressing (512)
Late Snack: protein shake, peaches (307)

I started with 5-mins on the treadmill and then did:

A: One-armed Dumbbell Snatch - 37.5e/4, 37.5e/4, 37.5/4, 40e/4
B1: Dumbbell Single-leg Romanian Deadlift - 27.5e/4, 27.5e/4, 27.5e/4, 30e/4
B2: Barbell Bent-over Row - 100t/4, 100t/4, 100t/4, 105t/4
C1: Dumbbell Single-arm Overhead Squat - 30&15/4, 30&15/4, 30&15/4, 35&17.5/4
C2: Dumbbell Incline Bench Press - 32e/4, 32e/4, 32e/4, 35e/4
D1: Plank - 120sec, 120sec, 120sec, 120sec (all 45-degree)
D2: Reverse Wood Chop (on floor) - 37.5t/4, 37.5t/4, 37.5t/4, 40t/4
Bodyweight Matrix (modified): 48 squats, 24 lunges (each leg) - repeated twice

HRM: 95mins, 436 cals, Max: 138 (78%), Avg: 106 (60%)

I really love that one-armed dumbbell snatch. And yay, managed to do 40-lbs, even with the left arm. I did feel a little like I was out of gas when I got to the bodyweight matrix though today. I looked back at workout #1 and I pushed the heart rate higher overall. Not sure if that’s translating to less effort though. I do think that this is where I would do better with HIIT on the treadmill at the end as it would force me to keep a specific pace. I most definitely was not moving as fast as possible with the bodyweight matrix.

So I haven’t quite decided what I’ll do this afternoon. It looks like rain again so I might continue working on my math upgrade. I was thinking about going to Vineland and picking up the peaches, however, that would commit me to canning them tonight and I really don’t want to. I’ll just get up early tomorrow and start the process fresh. Maybe get the jars/canning equipment out of the crawl space to speed things along in the morning.

Yikes, just looked at the time. I should have been a little further ahead with the evening than I am. Spent too much time sitting watching the end of the Olympics opening ceremonies (recorded it the other day). Usually when the television is on during the evening I bop between the couch and the desk, spending equal time on both. Tonight I spent too much time on the couch.

I also can’t really figure out where the day went to. I did manage to sneak in two sessions of cardio. Oh well, too late to worry about it, so I’ll just add in my info for the day and off to bed I go.
From the HR monitor:

Food for the day:

Total: 2409 (27% fat, 35% carbs, 32% protein)

Breakfast: pecan raisin bread, jam, clementines (178)
AM Snack: fruit & nut squares (169)
Lunch: egg/egg white omelet with cheese, smoked turkey & chicken sausage, honey oatmeal bread, peach, plums (758)
PM Snack: pisco sour, hummus, carrots (209)
Dinner: sirloin steak, corn, butter, salad w/dressing (789)
Late Snack: protein shake, peach, plums (305)

These were taken this evening before dinner. I didn’t take a decent shot of the other part of the patio and I’ve been told that I need to retake the picture of my mother beside the tomato plant. So I’ll post those at a later date.

So, I did manage to get the pizza crust made and have a swim as well. I took the original recipe (for recipe click here), bumped up the whole wheat flour to 1-1/2 cups and used 1 cup (4oz) of soy flour. I also used 1/2 cup ww flour for rolling them out. I made 8 instead of 12 as the original recipe called for since I’d decided they were better suited to a dinner portion (my mother had asked for it as a meal when I started having them for lunch). Well, 8 and 2/3 - that’s the ‘extra’ one towards the upper right of the picture.

The good:

- This version had a nuttier taste as the soy flour doesn’t seem to wash out the whole wheat flour taste.
- Calories approx. the same (10 cals less), however, protein percentage is doubled in the new recipe. It has 26% protein.
- 5g fiber instead of 3g as the original had.
- Seemed easier to roll out (this might be the soy flour).

The bad:

- Did not rise as well. Left it longer but still did not get the volume.
- Edge of crust that browned was quite crisp, borderline hard. Not sure how it will do with freezing and reheating.

Overall, I think I’m on the right track. I suspect the next time I might add a touch more wheat gluten to see if I can get a better rise out of it the first time. The other option is to let them rise before baking them (which is possible). I rearranged my afternoon snack to use up the little extra piece. Yum.

This was one taken today by SusanB’s husband.  Tomato is on the left, I’m in the middle, SusanB on the right.

It’s likely a shot in the dark, but it seems like some of the Ontario 3FC women are trying to plan a get together. No true details yet but it will be in Stratford Ontario on July 26th. If anyone is within a reasonable distance (hey, I’m 90 mins) and wants to join us please do let me know.