I know what you’re thinking guys… “Did Luke do a workout today?!” – actually I’m sure you all have better things on your mind, but yes I did do a workout.
I may have partaken in a slice or two of coconut slice, so I thought I’d better punish myself a bit.
- KB Swings – 10 + 20 + 30 + 40 + 50
Then:
- KB 1/2 turkish getups (sitting up on to the elbow)
- KB clean/press
- KB snatch
- Each exercises 10 + 5 + 3
Then (I know!):
- 50 lunges holding the kettlebell (25 each side) x 2
- 20 squats holding the kettlebell (10 each side) x 6
Then (!!!!):
- 25 elevated deadlifts with the kettlebell (standing on something so the bell can go past the feet) x 4
Gah. Yuri might only be 20kg, but 100 lunges, 120 squats and 100 deadlifts start to add up! Legs are pretty tired now… As for the 1/2 TGU – supposedly it’s very good for the shoulder, and mine’s been a bit sore lately so I thought I’d try them out. They’re still pretty hard to be honest!
In diet related news (apart from the coconut slice), I made some “paleo pancakes” this morning, using hazelnut meal. The recipe originally called for almond meal, but I couldn’t find any at the shops so I used hazelnut meal. Aside from being a bit dry, they were super tasty! I meant to take some pictures, but I forgot. I’ll take some next week when I make them again!
The recipe is thus:
- 1 cup of almond meal (or hazelnut meal!)
- 3 large eggs
- 1/8 tsp vanilla extract
- 1/8 tsp ground cinamon
Combine it all in a bowl, stir it all up and what not, and then cook over medium heat as you would with regular pancakes. Supposedly you should keep them small, because they don’t hold together too well, but I made a pretty big one and it worked out fine – maybe the effect of the hazelnut meal.
As I said, they’re a bit dry, so add some maple syrup or some honey then eat up!
That’s a lot of leg work man. You rock.
Comment by run4change — February 22, 2009 @ 2:05 am
That’s all you did today
Come on man you can do more. Are you becoming a softy.. HA HA
That’s pretty good workout though man. More than I can do that’;s for sure.
Still have to also figure out those turkish getup’s. Before you know it I’ll be doing them as well. I do have to tell you though and don’t think I am a sissy boy OK. I am still so sore from just the 10 minutes of KB swings. My butt, legs and arms are like saying OMG what did you do to me. At times it’s so hard to even get out of the chair. So glad that today was my off workout day.
Have to say that I didn’t think you were a cook, dude. Megan not around this week-end, is she
I do have to say that I never heard of Hazelnut meal. One of these days I’d like to try that recipe of yours. It’s simple and that’s the way I like to cook.
Comment by RobFitness — February 22, 2009 @ 10:45 am
Thanks Jason, it sure was. Legs are feeling it today!
Rob, the first time I did swings was with a dumbell and my back muscles were so sore I couldn’t do a workout for a full week! There was a fair bit more in the workout as well, but the swings were the main back exercise and boy was it hard work!
I generally don’t cook, but Megan’s off on a hen’s weekend (no, not hers!) so I have to fend for myself! I’d never heard of hazelnut meal before either, but it was the only nut meal available so I grabbed it!
Comment by ladlam — February 22, 2009 @ 2:36 pm
i guess if the mixture was a little bit thick you could do a teaspoon maple syrup and then a tablespoon of water. I can’t wait to play around with them luka. you could mash blueberries through it. that would be yum
Comment by mayasalazar — February 23, 2009 @ 3:49 pm
Ohhh putting maple syrip IN the mixture… Now that’s a good plan. And yeah, I was going to put blueberries in the mixture on Saturday but the blueberries we had were pretty crap…
Comment by ladlam — February 23, 2009 @ 4:17 pm