Today’s workout, even though it was Friday, was simply weights.  I used to designate Friday as my official day off working out no matter what. But since I’m doing the new program, things had to change.  Besides, I was looking forward to a HUGE but healthy breakfast..

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But first, it was the 4th day of Get Your Bod Back (from Muscleandperformancemag)and this is what it looked like: 

Chest and Biceps

  • Incline Barbell Press:  4 sets 15, 12, 10, 8
  • Flat Bench Dumbbell Flies:  4 sets 12, 10 , 10, 10
  • Incline Dumbbell Flies: 3 sets 12, 10, 10
  • Pec-Deck Fly:  2 sets  12, 12 *Great link for this exercise: MuscleandFit I’ll use a cable m/c since we don’t have the Pec Deck at home.
  • Parallel Bar Dip:  2 sets To Failure  *Here is a great link if you are unsure of the way to complete this exercise:  Parallel Dips
  • EZ Bar Preacher Curl:  4 sets 12, 10, 10, 8
  • Alternating Dumbbell Hammer Curl: 3 sets 12, 10 ,10

No warm up, just a post workout walk with Shane, 3 1/4 miles. 

The Falling Leaves race is on Sunday.  My legs better have recovered and that troublesome hamstring better get it together.  The forecast looks like rain. Oh joy! Another race in the rain and it won’t be a warm rain either.

Post workout breakfast suggestion…PBJ Hot Cereal

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The details of my healthy PB&J Hot Cereal:

1/3 cup Bob’s Red Mill 5 Grain Hot Cereal

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1tsp Dried Cranberries + 1 TBS Naturally More PB + Fresh Blueberry Preserves.

I had 1/2 a grapefruit, 3 strawberries, and a Spiru-Tein Chocolate Peanut Butter Protein Shake.

Approximate Nutrition for this morning’s activity and eats:

340 cals burned.

442 cals consumed. 26.2 protein. 68 carbs (wow!).  8.5 fat.DSC_1171

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Digital Photography Class 3:

For last night’s Digital Photography class, I turned it into a “show and tell” by bringing my little 12 x 12 photo studio.

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The photo studio came with 2 lights, a tripod and 4 different colored back drops.  It folds up so it is fully transportable.  I’m going to start using it and try to take more time shooting the pictures.  Right now I basically grab the plate of food, my camera, and shoot.  I’m going to play “Photographer” and see how it goes. 

Class 3 covered Color Temperature, White Balance, Focus, and Flash.  It gets pretty involved and the best way to tell you is to refer you to some great sites that will actually point out these features on your own camera. 

DP Review,  Trusted Reviews,  DC Resource.com 

Tips:  If you shoot indoors and your photos are coming out a little orange, choose “tungsten lighting” setting on your camera to offset the color.

If none of the pre programmed settings make the photo look any better, go to PRE Set manual, focus on a white piece of paper, set. Now adjust camera to plus 1.5 EV.

A bit about focus:  Use continuous focus mode for action/sports shots with dynamic area in AF area mode.   For food, the single point servo is a good setting, closest subject.  Keep your finger depressed when your camera focuses and don’t remove it to adjust. Simply move the camera around.

Although everyone has told me to turn the auto flash off, it does have 2 positive features: It gives perfect color and it freezes movement.  For the most part, leave it off and use and external flash.

That was a quick review but next week…I hope to have better photos to upload. Yeah!   and… 3 cheers for FRIDAY!

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