Tag Archives: back and biceps

Don’t Forget the Biceps

21 Jan

Yesterday was another great day. Had coffee with a friend, went to physical therapy and cleaned downstairs (upstairs is scheduled for tomorrow). Plus I had a great biceps and back workout that I am definitely feeling today. I increased my weight on the biceps and did a few other exercises I haven’t done in some time.

Biceps and Back Workout:

3 x 12

  • TRX rows
  • Bicep curls

3 x 12

  • Lat Pull-downs

3 x 12

  •  Cable rows

3 x 12

  • Incline bicep curls

3 x 8

  • Assisted pull-ups

I admit when I was at the gym there was another girl there (also lifting arms) and I noticed I was mentally comparing myself to her. As usual, in my head, she was winning. When I got home I came across this picture posted from Oxygen, it was too perfect to not share. Excellent reminder that you are your fiercest competition.

oxygen

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Back, Biceps and Rosemary Chicken

14 Mar

Since getting back from Arizona my workouts have been limited and at home so it felt great to get back into the gym this morning. My friend and I did back and biceps at the gym and then I’ll bring the pups on a run later to get in my cardio.

3 sets:

  • 12 Incline Bicep Curls
  • 12 lat pull-downs
  • 12 seated cable rows

3 sets:

  • 12 reverse flyes
  • 12 cable bicep curls

3 sets:

  • 20 Bosu push-ups
  • 10 TRX bicep curls

The whole workout took about 40 min, no excuses 😉

Scott Traczyk Photography, oldie but goodie

Scott Traczyk Photography, oldie but goodie

The other night it was beautiful here so hubby and I decided to grill and enjoy the weather. We made grilled rosemary chicken, it was very simple to throw together.

You’ll need:

  • 1/4 C lemon juice
  • 4 minced garlic cloves
  • 2 tbsp dried rosemary
  • 4 tbsp olive juice
  • 1 tbsp red wine vinegar
  • salt and pepper to taste

Mix all ingredients and pour into gallon Ziplock bag, add chicken breasts and let marinade approx. 1 hour. Grill the chicken about 4-5 min/side and enjoy!

Image

Picture by It’s a Keeper

I served it with Basmati rice and green beans. What are your go to sides?

Arms before traveling

2 Feb

I finally finished all the cleaning, gift shopping, and packing! I even got a quick workout in before I start 24 hours of traveling which always makes me feel better as I sit on a 13 hour plane ride…

I hit arms today, mainly back and biceps. I was feeling very proud of myself but I swear everyone there was lifting crazy heavy, a good reminder to compete more with myself than others I guess. I’m not very good at that.

3 sets of 10 for most of them with 30-45 sec. rest in between sets:

  • Lat Pull Down
  • Narrow Grip Cable Row
  • Isolated Hammer-Strength Row- single arm
  • Barbell curls
  • Incline Dumbbell curls
  • Hammer Curls
  • Side/Lateral Shoulder raises
  • Assisted Pull-ups (this one I did three sets as a pyramid so 8, 6, 4 decreasing the assistance)