Tag Archives: back workout

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

Finally back to the gym

21 Jun

Since I was getting back to work I wanted to make sure I wasn’t doing too much too soon with my back. Unfortunately that meant taking some time off the gym but yesterday I finally got back to it! It was only a 30 min. workout but I woke up today feeling sore and accomplished. If you make the most of your time, 30-45 min is all you need. My “gym buddy” had done legs the day before so we did back and shoulders.

Here’s the workout:

  • 30 sec walking planks x2
  • 30 sec side plank/side

3 sets of 12:

  • Machine rows
  • lat pull downs

3 sets of 20:

  • bicep curls
  • skull crushers

ImageScott Traczyk Photography

I work the next two days so today was a light day with physical therapy exercises and stretching. Trying to be smart about all this but it’s hard sometimes.

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?

Choose your Hard

9 Jan

In case you were worried I was getting away from the fitness focus of this blog… don’t be 🙂 Writing about workouts and recipes etc. keeps me accountable so, while a few posts may be more related to life in general, moving forward this will still very much be a fitness and health blog.

In that spirit, here’s my arm workout from today:

Focused Warm-up:

  • 2 min rotation plank
  • Mountain climbers
  • Push-ups

2 sets of 12, 1 set of 20 with lighter weight:

  • Curls
  • Lat pulls
  • Row

3 sets of 12:

  • Deadlift to upright row
  • Alternating hammer curls

3 sets of:

  • Hanging leg raises- 15
  • TRX push-ups- 10
  • Squat with ball toss- 20 (I only did 2 sets with the squats)

Skull crushers, 3 x 12

3 sets of:

  • Tricep pull downs x 12
  • Cable curls x8

As a side note, if you’ve never used TRX straps I definitely recommend you start using them in your workouts! Great way to use body resistance and increase difficulty.

Image

Updates

9 Apr

Well I was sick all last week so workouts were minimal but now, aside from a runny nose and scratchy throat, I’m feeling much better and got into the gym Saturday and Monday. Saturday I just did a quick leg workout and then yesterday I did biceps and back plus cardio. The really exciting news is that I was able to jog for a full 2 min before my ankle started hurting! For those who haven’t been following… I hurt my foot back in August and have since discovered that I’m going to need surgery. It’s been a long and frustrating recovery, not being able to run or really even walk at down-hill angles without being in serious pain. It started to hurt at about 1:30 (I was attempting intervals) but not like before, hopefully that means I’ll at least be able to get some strength back into the joint before surgery to make for a quicker recovery. I think I’ll have to take a couple days off intervals now to let it recover but, it’s encouraging!

Aside from that just still busy trying to get everything sorted out for the move. Had my last day at the hospital here which was bittersweet so just finishing up some checkout processes for that and trying to keep a semi-normal workout schedule with all the crazy.

The movers are coming a couple weeks before we actually leave the island so I bought a bunch of groceries to make healthy freezer meals that we can reheat. Figuring it will not only be better for us but also save a decent amount of money compared to having to eat out. Do you have any favorite, healthy, meals that reheat well?

Since life is getting busy and that seems to be my most common excuse (and I know I’m not the only one) this seemed appropriate:

Randy Glasbergen

Randy Glasbergen

For those interested in the workouts, here’s yesterday’s bicep and back. I did a lot of pyramid sets:

  • 4 sets of 12 bicep curls (lighter weight/warm-up)
  • 3 sets of incline curls (8, 12, then 20 reps adjusting weight)
  • 3 sets of 12 cable lat pull-downs **get a bench or stool to sit on and put the center of the cables, with hands facing center, pull down squeezing your lats. I’ll try to get pictures, got this one from the trainer I’ve been working with**
  • 4 sets of cable rows (12, 8, 12, 20 reps adjusting weights as needed)
  • 3 sets of hammer curls (8, 12, 20)
  • 3 sets of 12 lat pull-downs
  • 2 sets of 20 bicep grip lat pull downs (hands narrow)