Tag Archives: bicep workout

Encouragement

13 Feb

Yesterday I wasn’t able to get to the gym in the morning so had to go last night. I really prefer getting there in the morning but at least this way I wasn’t as worried about time constraints. I got in a great back and biceps workout plus my cardio. When I was on the treadmill I was next to a girl who was KILLING IT. She was totally in the zone and doing her thing and, heck, she was motivating me! I saw her later and told her she was doing great; this girl’s whole face lit up. I think I’m going to make it a goal to compliment/encourage someone every time I’m at the gym. There’s so much negativity and competition in the world, the gym should be at least one place we all encourage each other.

encourage-one-another1

Here’s the bicep and back workout… the hamstring curls are part of my physical therapy so you could always add in different exercises. I’ve been timing my rests and definitely getting through workouts quicker. Plus, I feel like I get a much better workout!

3 min. rotating planks (30 sec center, 30 sec each side)

3 sets:

  • 20, 12, 8 Bicep Curls
  • 12 Lat Pull Downs

3 sets:

  • 12 TRX rows
  • Physical therapy back exercise

3 sets:

  • 12 Incline bicep curls
  • 12 Cable Rows

3 sets:

  • 12 Reverse Fly

20 Balance ball hamstring curls

20 Crunches

1 min plank

As for my competition update, I’ve had a few hiccups with the diet but all in all I’m doing well. I do mean hiccups! I haven’t had any cheat meals but sometimes I have to settle for a protein shake or bar and get off on my timing etc. during the day. I’m getting better though and I’m confident moving into this week that I’ll be even more consistent.

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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

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?