Workout Wednesday – 6/13

The good news is, no more sinus infection! I was able to “ease” back into my workouts, focusing on my lifting and going for walks with the dog on some of the other days.Β  The bad news is… well, I guess there isn’t really any, all things considered.

I didn’t manage to get a whole day’s worth of eats, but I did capture a few good ideas for your hungry self:

1. I was craving mint chocolate ice cream, so instead I blended up this up instead: almond milk, spinach, avocado, fresh mint leaves, protein powder, cocoa, and stevia

2. I bought a bunch of beets and couldn’t bear to throw away the big, beautiful greens. So I chopped them up (stems and all) and made a scramble.

3. Loving this salad. Kale massaged with my strawberry vinaigrette, raw beet “noodles”, avocado, grated carrots, tuna and pumpkin seeds.

4. Ice Tea Mila Fresca. I love keeping a pitcher of fruity iced tea in the fridge (this was Celestial Seasonings Mango Acai Zinger) – and I discovered it’s a great way to get my Mila in!

And totally unrelated to workouts or eats but still very related to this post, I have to tell you about the Bump app.Β  (Nope, this is not sponsored in any way – just telling you about an app I like!)

I first heard of the Bump app when I jetted off to a food blogger conference – leaving my new, beautiful business cards at home. Woops! But Bump came to my rescue. With this app, you can simply “bump” your phone with a new friend’s and all your contact information will be exchanged. I mean, really, who needs business cards anyway? πŸ˜‰

Well now, Bump has a new feature. When you visit, you can easily transfer multiple photos at a time from your smart phone to your computer by bumping your phone on your space bar. Yes, really, it works! I didn’t believe it till I tried it. No more emailing myself from my phone (does anyone else do that? Was there some other easier way I was missing?) Well, I officially declare Bump the new easiest way and I think you should all try it.

Now, on to those workouts…

Workout Log


If I do all of my sets at the same reps and weight, I’ll write it out this way: sets X reps X weight. So if you see β€œ3/6/40β€³ this means I did 3 sets, all with 6 reps with 40lbs.

If there are differences in my sets, I’ll write out each set separately, this way: reps X weight, reps X weight, reps X weight. So ifΒ  you see β€œ10Γ—55, 10Γ—60, 10Γ—60β€³, this means I did 1 set of 10 reps with 55lbs, then a set of 10 reps with 60lbs, and then another set of 10 reps with 60lbs.

For the heavier exercises,it is crucial to do a series of warmup sets at lower weights, working up to the full weight. The numbers shown below are for the WORKING sets only.

Grouped letters indicate alternating exercises. This means that I do a set of the A1 exercise, then a set of the A2 exercise, for however many sets are indicated. When all sets of A1 and A2 are complete, I move on to the B exercises.

Wednesday 6/6

Walked the dog ~ 35 minutes. Feeling good with the antibiotics, but not quite ready to get back in the gym.

Thursday 6/7

A1: Barbell box squats – 1×120, 2x5x125, 3x6x125
A2: Chinups – 5Γ—5
B1: Sideways prowler pulls – 3 sets per side for 20 yards (first set with 50lb load, subsequent 2 sets with 60lb load)
B2: Half-kneeling cable lift – 1x10x20, 2x10x25 (per side)
C1: 1-legged hip thruster off bench with chain draped over hips – 3Γ—10 (per side)
C2: kettlebell Turkish getups – 3x3x18lb (per side)
D: cardio medley – Heidens (10/side), reverse lunge (10/side), BW squats (10) – 3 rounds, 1 min rest between rounds

Walked the dog ~35 minutes

Friday 6/8

A1: Chest-supported row – 1x6x45, 1x6x50, 2x6x55
A2: Close-grip incline barbell bench press – 4x80x5
B1: Renegade Row – 3x30x8 (per side)
B2: Pushups with band – 3Γ—10
C1: Standing low-to-high cable lift – 2x8x50, 1x8x55 (per side)
C2: Cable row-external rotation-press – 3x6x5 (per side) (Yes, that’s only 5lbs. This is one of the most humbling exercises ever, if you’re keeping form.)
D: Cardio drill- 30 second jump rope, 15 dumbbell swings per side with 25lbs, 10 burpees – rest 90 seconds. Repeat for 4 rounds.

Saturday 6/9

A1: Romanian DL – 135Γ—6, 145×6 145×6, 155×6
A2: Pushups with elbow taps – 3Γ—8
B1: Barbell suping bridge w/3second hold per rep – 135Γ—10, 145Γ—10, 145Γ—10
B2: Prone arm bridge march – 3Γ—10 per side
C1: Barbell reverse lunge – 85Γ—8, 95Γ—8, 95Γ—8 (per side) Tip: I have very stiff hip flexors. If you do too, try doing a set of leg swings (forward/backward, 8/leg) before each set of lunges.
C2: Reverse crunch – 3Γ—10
D1: 3-Point extension rotation – 3Γ—8 (per side)
D2: extra foam rolling and calf stretching

Sunday 6/10


Monday 6/11

Walked the dog ~1.9 miles

Tuesday 6/12

A1: Alternating DB military press, neutral grip – 2x25x5, 2x25x6 (per side)
A2: Seated cable row, overhand grip – 3x8x100
B1: Close-grip dumbbell bench press – 3x35x10
B2: Head-supported alternating DB row – 3x8x35 (per side)
C1: Squat landmines – 3 sets of 6 (per side)
C2: Single-arm DB farmer carries – 3 sets with 45lb DB
D: Bike sprint intervals – 15second sprint / 45 second recovery for 10 rounds


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18 Responses to “Workout Wednesday – 6/13”

  1. 1

    Sarah @ Celiac in the City — June 13, 2012 @ 8:44 am Reply

    First things first — the mock mint choc “ice cream” is just what I need for today, thanks for the inspiration. And that salad with the beets? The combo intrigues me, big beet fan, going to have to try it out.

    I too forgot my cards going to Nourished — and was so irritated with myself for leaving them sitting on the counter, but was introduced to the Bump app as well… but had NO IDEA about the photos trick. (and I’m one that emails myself too) This is great news, going to check it out now, thanks!

    Glad you are feeling better — kudos on the workouts!

    • 1.1

      Cara — June 13, 2012 @ 9:39 am

      Well, it certainly sounds like we are on the same wavelength lately!

  2. 2

    Meg — June 13, 2012 @ 9:10 am Reply

    I love the sounds of your salad Cara! I will be making that combo for sure!
    Yay for no more sinus infection!! πŸ™‚ xo

    • 2.1

      Cara — June 13, 2012 @ 9:45 am

      Thanks Meg! And your sweet potato chia pudding today looks amazing!

  3. 3

    Brittany @ Itty Bits of Balance — June 13, 2012 @ 9:31 am Reply

    WHAT!? Bumping the space bar!? Thats nuts!

    I used the app a few times before when my cousins and I were transferring pictures between our phones, but it’s always a pain to transfer photos to my computer. Thanks for the heads up– I’m going to test it out!

    • 3.1

      Cara — June 13, 2012 @ 9:44 am

      seriously, it’s been a life changer πŸ˜‰

  4. 4

    Sarena (The Non-Dairy Queen) — June 13, 2012 @ 10:08 am Reply

    I’m glad you’re feeling better and it looks like food and workouts are back in action!

    My kids use that bump app. I never thought to use it like that. Great suggestion!

  5. 5

    Laury@TheFitnessDish — June 13, 2012 @ 1:57 pm Reply

    The bump app sounds awesome! I am always looking for new apps to download.

    Your mock mint ice cream looks just like a protein pudding mix I make! I need to try with the mint leaves! Great idea

  6. 6

    Gina @ Running to the Kitchen — June 13, 2012 @ 2:22 pm Reply

    PIctures transferred through the space bar?! Get the heck out!! trying this asap! I hate transferring pics from my phone to the computer, this could be life changing. Seriously.

    • 6.1

      Cara — June 13, 2012 @ 7:14 pm

      I know! Seriously it’s the best thing ever for getting instagram photos onto the blog. Hope it works well for you too!

  7. 7

    Hannah — June 13, 2012 @ 7:25 pm Reply

    Talk about tasting the rainbow, the colors of your meals are so lovely! I’d be happy to share any of them. πŸ˜‰

    And now I seriously want to check out this app. I’m very picky about what I keep on my phone, but this sounds very worthwhile.

  8. 8

    Dawn — June 14, 2012 @ 7:04 am Reply

    Awesome idea about the iced tea to get your Mila in without a lot of calories!!!!
    And I’ll have to try the bump app.

  9. 9

    Elina (Healthy and Sane) — June 14, 2012 @ 9:00 am Reply

    Wow, your workouts are awesome. I wish you lived closer so I could join you! πŸ™‚
    I’m just catching up from being away so sorry if you went over this already – but how did you make those beet noodles? That salad looks fantastic!
    Glad you’re feeling better!!

    • 9.1

      Cara — June 14, 2012 @ 9:07 am

      Hey girl, so great to hear from you! It would be totally fun to work out together sometime. The beet noodles where just a discovery from my food processor. I just used the shredding attachment and got those nice long strands πŸ™‚

  10. 10

    Heather — June 14, 2012 @ 9:03 am Reply

    I love bump! makes it easy to send pics to my husband or fam without having to e mail!

  11. 11

    Lindsay @ The Lean Green Bean — June 14, 2012 @ 9:08 am Reply

    omg trying immediately! i hate having to plug my phone in to transfer!

  12. 12

    KymberlyFunFit — June 14, 2012 @ 6:37 pm Reply

    Technology and human brains really are amazing! I think my iPhone is supposed to auto sync with iCloud, but so far I am not sure how to work that. Bump, bump, bump time! Thanks for sharing the scoop!

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