BFL for Sat Mar 15th 2008

bayerngirl

bayerngirl

Cathlete
Good morning girls,

I will do cardio today! I have DOMS in my legs and butt today!
DH couldn't help much, he has a injured shoulder(he is not allowed to lift heavy)! I need a squat rack soon! LOL! I still got a good workout! My knee felt fine last night!

How do you do a hack squat at home?I tried and could do it!My butt was in the way! LOL!

Oh, I lost 4 pounds this week!:) I eat alot!
BFL LB workout

BB squat
12@60
10@70
8@80
6@90
12@80
DB leg extensions 12 @15( those are tough, holding the DB!)

BB Deadlifts
12@45
10@55
8@65
6@95
12@70
BB Bulgarian split squat 12@ 65

BB Front squat
12@55
10@65
8@65
6@70
12@55
Sumo Squat 12@ 70

Barbell Static Lunge
12@55
10@55
8@60
6@70
12@70
DB Side Lunge 12 @ 35

BB Seated Calf Raise
12@45
10@45
8@45
6@65
12@65
DB two legged angled out calf raise 12@ 20 (weight is per dumbbell)


I will be back for personals!
Belinda
http://www.PictureTrail.com/gid16930497:-)
 
Belinda’s Beef Roulade

You have to buy all ingredients in an international food store or in your food store available on international Foods aisle. Do not substitute with American ingredients! It will not taste German!

4 thin slices beef sirloin, just over 1 pound, ask the butcher to cut the meat 1/4 inch thick
salt, pepper
4 teasp. Dijon style mustard or German mustard
4 slices bacon
1 yellow onion, cut in quaters
2 German pickle spears (international Food aisle Gundelsheim or Kuehne) cut in half
250 ml vegtable or beef broth
oil
1 Bund Suppengrün( flat leave parsly, ¼ sellerie (the round one,take the skin off, you can freez the rest and use it later for soups!, ½ carotte and 1/4 leek), cleaned
Toothpicks or kitchen twine

-Season slices of sirloin with salt and pepper
-Spread each slice of meat with mustard.
-Top seasoned and mustard-coated meat with a slice of bacon, onion and pickle spear.
-Place the bacon and pickle off center closer to 1 edge of the meat than the other. Roll the steaks around the filling and secure with toothpicks or kitchen twine.
-Heat a deep skillet over medium high heat. Add oil, 2 turns of the pan, then meat rolls. Cook meat 2 to 3 minutes, then give it a quarter turn. Cook meat a total of 10 to 12 minutes from all sides, add your suppengruen and let it brown a little bit!
- add your broth to cover roulade (should be covered at least ¼ liquid in the pot!
- simmer for 1 ½ hours( or untile tender), turn the roulade once in awhile and make sure you add more both or water!
- after you meat is cooked, take out rouladen put on serving plate (REMOVE YOUR TOOTHPICKS FROM THE MEAT!!!) and keep warm!
- keep your pan drippings, put trough a colander
- puree the liquid, season with salt and pepper and add a little more fresh parsley!

**It the sauce is to thin for you, you always Add flour to the butter and whisk together, cooking 2 minutes. Or you can add a little German Rouladen mix from Knorr or Maggi to your gravy!

Guten Appetit!:9 :* :p :9 :* :p

Belinda


http://www.PictureTrail.com/
 
I'm still here!

Belinda - great weight loss this week!

Work has been absolutely crazy. Horrendous hours have gotten in the way of my workouts and my eating has fallen way off, too. I'm getting ready for work now (yes, on a Saturday!). Tomorrow should be much better, as long as all goes well today.

Hope you all have a great workout and better eating than me!
 
Good morning Belinda! Great workout! I'm happy you like using your Barbell! Congratulations on your weight loss! The recipe sounds delicious!

Sherry, so sorry you have to work today x( . I hope tomorrow goes better for you.

Kathy, good luck on your race today! I will be leaving for mine shortly. I will be thinking of you!

My DS and his GF left not too long ago. I'm not crying right now but it sure is hard! I'm glad I have the race today to occupy my time!

bbl with the race results! Wish me luck!
 
Good morning, ladies! Happy Weekend!

Belinda-[font color=red]Tausend Dank![/font] for that recipe. Looks YUMMY! OH! And what's a "hack squat"? lol Maybe I'll google it!

Sherry-sorry you have to work on a Saturday. What's got you so busy at work???

Stephanie-sorry DS and his GF left. Hey....how serious are they? Any wedding in the future, as you can see? Just curious! :)

OK....this morning I got up at 6am for my workout! I did Cardio Kicks (LOVE IT) and Core Max 3 (with the stability and med ball). Feel GREAT! Tomorrow I've got 7-10 miles for my long run (it's a taper week before we pick up the mileage again, so I can choose between that range).

Plans for today are low-key. My mom is at a craft show at a local town's high school, so we're going to head there to check it out. Then Dave's DS has a basketball game this afternoon. We should also hear this weekend if MY DS's team makes the play-offs! KEEP YOUR FINGERS CROSSED!

OK...time to dry my hair and have meal #1!

Gayle
 
Gayle, sounds like a fun-filled day! Enjoy and let us know about the play offs! Go team! Sounds like a great workout for you too...I have only done Cardio Kicks once, maybe I'll pull it out tomorrow!

DS and GF have been dating for 14 months. I asked about marriage...nothing in the immediate future. They are cute together and seem to get along great. She and I hit it off. She is the type of person who is very easy to like. It seems we have known each other a long time. She even teared up as they were leaving ;( . Here's their photo taken at the state park...(Brock and Amber)

http://pic20.picturetrail.com/VOL1342/10341051/18615609/308674701.jpg
 
Oh Stepahnie! I've got goosebumps looking at that picture. She sounds like a catch, hugh? Look how CUTE they look together! AHHHHHHHHHHHHHHHHH!

As for Cardio Kicks.....GET IT OUT! LOL It's my FAVORITE kick box workout. This morning I wore my 1 lb weighted gloves. I get DOMS from this workout EVERY SINGLE TIME, so you can GUARANTEE that I'll have DOMS from the gloves now too! LOL

DO any of you have any KellY Coffey Meyer workouts? I have been looking at one of her DVDs on Step Kick Box and I'm tempted. I really like step kick box and would love a long workout like that of it! Just wondering!

OK...I reall need to dry my hair! LOL

Gayle
 
Morning girls

yay its saturday! I have to take it easy on my free day because of my ankle so I will only do one meal that i like.:-( besides my week hasn't been 100% good either:-(

Belinda-You are on FIRE girl.....High fives on your weightloss,wow! And another high fives on that workout,wow!your lifting 90lbs:eek:!

Stephanie-awwwwwwwww,your DS and GF look so cute together! Thanks for sharing that picture!:)

Gayle-im kinda spoiled to cathe so i don't own any other workouts:-(! Have a wonderful day !

Sherry-wow,sorry your work has got you swamped,hope to see you check in soon!

alright,everybody have a great day:)
 
Oh YES! Belinda-I COMPLETELY forgot to congratulate you on that loss, woman! See? Your weights in your workouts go UP, and your body weight goes DOWN DOWN DOWN! AWESOME JOB!

Amelia-enjoy your day!

Gayle
 
Good morning everyone!

Belinda - ^^^5's on that weight loss. 4 lbs is GREAT!!

Sherry - sorry to hear you have to work today. I hope it goes by fast for you.

Gayle - how was your Circus Night?!?! Any cotton candy left?;-)

Amelia - how's that ankle? Did you end up going to the doctor yesterday?

Stephanie - your DS and his GF are such good looking kids! What a nice picture.

My plan for today is our GS Cookie Booth Sale at the local grocery store. So my car is packed with cases of cookie once again. I hope we sell out today because I don't want to have to go back tomorrow. Have to get LB in before I leave though. I ended up going to the mall -- by myself -- last night. I spent a little longer there than I had planned! I got what I needed then wandered around for awhile. It felt great. I can't remember the last time that I was in a store alone!

Meals for today:

M#1: 1 whole egg, 3 egg whites scrambled & 2 slices w/w toast
M#2: salad w/tuna
M#3: apple & string cheese
M#4: 4oz salmon, 1/2 c brown rice & veggie
M#5: protein shake

I made DD the thickest, fluffiest pancakes this morning. I'm not sure what I did to make them come out that way, but they were BEAUTIFUL!! I was tempted to take a bite when she was finished, but I didn't! One small victory to start the day...

Have a great day everyone!
 
Thanks girls for the nice compliments! Trust me my butt is feeling it today! LOL!

Sherry** I hope things slow down a bit for you! I hope tomorrow you will get a nice relaxing day in!

Stephanie**Good luck with your race today! I love the new BB! It isn’t really that big! Sorry your son is leaving today! ((((HUGS))))) Your DS and GF is a cute couple!

Kathy**Good luck with your race today!

Gayle**you very welcome! A Huck squat: start: Set the BB on the floor behind a pair of large weight plates. Stand with your feet about shoulder-width apart and your heels up on the weight plates. Squat down; grab the bar with a shoulder-width, underhand grip. Then stand up so the bar rests behind your hamstrings. Finish: Descend toward the floor with your arms straight und your torso erect. Stop when the tops of your tights are parallel to the floor and the bar is grazing your Achilles tendons. Pause, and then return to the standing position. Great job on CK this morning! Maybe I will do that one today? Have fun at the craft show today!

Amelia** make sure you rest that ankle today! Enjoy your free day today!

Melissa** your meals look so good!No cookies today! What LB are your doing today?

Hi to everyone that follows today!
Belinda
 
Amelia, what happened to your ankle? I hope you heal quickly!

Melissa, glad you enjoyed the time by yourself yesterday! Good luck with the cookie sale and congratulations on your pancake VICTORY!

The 5k race was great! What fun! I finished at 33:02! My goal was 33 minutes flat! We have another race planned next month so I'll try again! I passed this guy who was running and JUGGLING bowling pins! I thought, "if he can do THAT, I can definitely finish!"

I wonder how Kathy is doing with her 10 miler today?

bbl
 
Thanks Belinda! Do you have a race planned in the future or are you too busy with your new BB set? ;) If I can do it, you certainly can!
 
STEPHANIE!!! YOU DID FANTASTIC! Congrats on finishing AND for achieving that time!!! Awesome job, girl! I'm proud of you!!

Belinda-ohhhhhhhhh...those squats sound WICKED! LOL I may do them next leg day!

Melissa-funny about the cotton candy....there was a piece missing from the machine. Dave and I found it last night when I got back to his house. But after his DS's basketball game, we're all coming back here for MORE CIRCUS food and I'll be spinning cotton candy, NO DOUBT! LOL BUT I WILL NOT BE EATING CIRCUS FOOD! It can wait till free day, right?

HEaded out to the game now!

I've got some awesome DOMS in my triceps from yesterday! WOO HOO!

Gayle
 
Hi everyone!
Sorry this is going to be a quick post. First I want to say CONGRATULATIONS STEPHANIE!!! What an awesome first time finish, you did fabulous! :) I was thinking about you running this morning and wondering how you did!

The St. Pat's 10 miler was GREAT! They had a record 1200 people turn out for the 5k and 10 miler. Both races start at the same time so we were running with the 5k'ers for about a mile and half (both races were out and back so they turned around then).

Man, I looked at my first mile time and I was running an 8:30 pace and I HAD to slow down. It's hard when everyone around you is going gangbusters, lol. After they left, I pulled back and finished in 1:43 which is about a 10:18 pace. I'm quite happy with that considering I ran a 10 miler last year at 1:53 (post surgery). :) I'm slowly regaining a little speed, so that's good!

DH is calling me to watch a movie so I gotta run. Have a great day!

Kathy
 
WOW! Kathy! You DID do really well...CONGRATS! You're right, too. It IS hard to keep your steady pace when everybody else is just there CHALLENGING you simply by going THEIR own speed, hugh? lol GREAT JOB!

Gayle
 
Hi Belinda!

Thank you for the recipe! This sounds fantastic and I am sure my DD's guest will appreciate it!

I have been working on the third floor getting it ready for him (DD's friend) to stay up there. I am totally exhausted today for some weird reason. Hopefully I am not getting sick!!!!!

Just came back from grocery shopping and will be going out for dinner shortly with the family and friend.

I have not been able to get in my HIIT as of yet today so I guess I will get to this tomorrow morning.

I will read through all the other posts in a bit. Hello to all and Have a great evening everyone! Heidi
 
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