Work Outs and Meals for the Week of October 15, 2012

This week, I didn't get on a long weekend bike ride--was only able to find time for a 14-miler with Michelle.  However, I was able to compile just under 40 miles for the week by commuting 2 days (10 miles round trip) and running several errands by bike.   The Surly Nice Rack has come in handy, as has the trailer I used to use to pull Eoin around when he was younger.  Was able to make some trips to the recycling center by bike using this to haul the cans and bottles.  Other than getting hit in the lip by a bee, it was a great way to go!

By far, my favorite option is commuting.  Here's me on the way in last Wednesday:

As you can see, it was overcast and cool, which made for a great ride to work.  Had me feeling good and energized all day.  Even the ride home where I battled a headwind for a couple miles was great.  Instead of arriving home exhausted and brain dead, I felt renewed...ready to play with Eoin, get some dinner going, walk the dogs, and do some evening work.  Best of all, it never feels like exercise!

Also enjoyed some great, easy meals.  I did do the Smoky Bacon Chili, which was a bit involved...but the leftovers for lunch and over eggs for breakfast make it worth it!  But our weekly burgers, last night's mixed grill with collard greens, and tonight's slow cooked grassfed tri-tip took no time at all and were terrific.  One of my favorite things I've been doing is riding to Plowboys for some fresh veggies just before dinner.   Adds nicely to both the meals and my mileage.

 Here are the workouts and meals for the week.

Workouts

Monday, 10/15

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (3 rounds):

• 15 ball slams
• 15 upright rows

Wednesday, 10/17

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 rolling v-sits
• 10 mountain climbers
• 10 fire hyrdrants
• 10 twist lunges

Workout (3 rounds):

• 15 burpees
• 10 split lunges

Friday, 10/19

Warm Up (2 rounds):

• 15 min walk
• Samson stretch
• 15 sit ups
• 15 air squats

Workout (2 rounds)

• 20 Russian Swings
• 20 air squats
• 20 toes-to-bar or leg lifts

Meals

Monday, 10/15

Grassfed beef cheese burgers  on bed of lettuce and tomatoes

Tuesday, 10/16

Meatballs and Italian Sausage in Red Sauce over Spaghetti Squash with steamed green beans

Wednesday, 10/17

Grilled Carne Asada tacos

Thursday, 10/18

Brats & hot dogs with Buffalo cauliflower

Friday, 10/19

Meatza Pizza with salad

Saturday, 10/20

Mixed grill--chicken thighs, sausage, and shrimp with collard greens

Sunday, 10/21

Slow-cooker pot roast