Posts Tagged ‘killer arm workout’

Let me just say, before I start this post, this really was a killer workout.  I struggled through this whole series.  Obviously this is my weakness.. chest and triceps.

 

As always, 3 sets of 15.  Good luck (I needed it!)!

Part 1: Presses and Extensions.  Remember do one set of each then repeat both exercises two more sets.  This will allow your muscles to rest while working the other group.

 

I used the press machine set to 45 pounds

 

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I used a 20lb curling bar and did these seated.  Ouch

 

Part 2: Flys and Plank

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I started off using 20lbs, but then took the weight off after the first set.  These are difficult regardless

 

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I then did thirty seconds of plank pose.  Plank is difficult to me.  The first set is where I started to hate life.

 

 

Part 3:  Dips and reverse push-ups

 

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I then did “dips” on the machine where I had about 30lbs.  They weren’t so bad until….

 

The best way I can describe this next move, in pictures, is to say that you start in push-up position then go down to your elbows one at a time.  This is very challenging to me and I think I am scared to make an ass outta myself.  I did 15 the first time…

 

Then by the second set of dips, I was shaking and the dips weren’t terribly difficult.  I completed 8 more push ups and I was spent.  My third set of dips felt like hell. 

First first two-a-day went surprisingly well.  I was dreading going back to the gym because quite honestly once a day M-F is enough for me to want to scratch my fingers over a chalk board because that sound is better than going to the gym.

Anyways.  My runs looked like this..

Morning: 5.25 miles.  The last 1/2 mile was at an 8:00/mile pace.

Evening: 4.25 miles.  This was all speed work of various lengths and speeds.  I alternated between 8:00, 7:30, 7:00 minutes the entire time with breaks at either 10:00 or walking pace.  It was fun.  I never put my contacts back in so I had my glasses on.  That’s a whole new world haha.

Then, my crazy self decided since my legs were “loose” I would get a quick leg workout in…

Also, if you want more killer weight lifting workouts, I tagged all my various workouts. I will work on making the images better than those found on Google Image

General Note:  All sets are 15 reps.  I divide my workouts into three parts.

Part 1:  V-Squats and Set-ups.

I used a 15 lb dumbbell.  Place the dumbbell on the floor and squat down to pick-up.  Be certain to keep your back straight.

Next are step-ups.  Use a high bench for the first two sets and no weights.  For the final set use a lower bench and add 30 pounds of weight.

Alternate 15 reps of each and go move between the two.  Keep a smile on your face like stick man.  High benches are tough.

Part 2  Quads, Lunges, and Leg Lifts

I hate the quad machine.  It is very difficult.  Regardless, I set the weight to 45 pounds and did 15 reps.  Ow Ow Ow

If you go to a gym and can lunge down to the next machine do about 10 lunges between this set.  I didn’t use weights, but if you are hardcore, you can.

I then did 15 reps of 30 pounds on this crazy machine.  Gym equipment is rather akward sometimes.

Lunge back down to the quad machine and repeat circuit two more times.

Part 3: Calves

This is the only exercise that you don’t do sets.  Rather, do 100 calf raises on the bosu ball.  The front foot here is perfect.  Simply do the same with the back foot.  Raise and lower 100 times.  Take a break after 50.

General Thoughts:  I hate working my legs.  Often, I would rather “just run” than work my legs.  I know if I let my body heal, though, I will have no problem cutting off several minutes in the Carnegie 5k in April.

Speaking of which, I am thinking of organizing a blogger meet-up.  Is this something the Pgh Bloggers would do?

Before I get into the “meat” of this post, I wanted to share some eats.  I should also mention that Friday nights Jared has class, so I am “on my own” to make dinner for 1.

I made more of my Broccoli Soup last night to have through the weekend.  This time, I added about four cups of broc and some celery and carrot for additional crunch.  I added about 3.5 cups of water (with two bullion cubes) and a half cup of 1% milk.  It was fantastic.  Yum yum yum.  I also used SparkPeople to calculate the nutrition info…

The soup was good.  I had it with pita chips for some crunch.  I added a La Tortilla Factory Tortilla with Romaine and Hummus for some additional nutrients and fiber.  I forgot how much I love simple, “clean” food like a tortilla with hummus and greens (though I prefer spinach).

This morning was the perfect time to test run the new press.   In about eight minutes, I had a press full of coffee.  So so good.  Definately a new Saturday staple.  Or maybe everyday.

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Now for the meat of the entry.  I can barely bring the coffee mug up to drink because of this fantastic workout.

Circuit #1—20 Reps.

Chest Press.  I used 10 lb free weights.

Bent Over Row.  I used a 15 lb barbell.

Tricep Extension.  I used a 10 lb barbell.

Tricep Press.  Note the difference. Again 10lb barbells

Bicep Curl. 10lb free weights.

Circuit 2:  Repeat 15 times

Circuit 3:  Repeat 12 times

I woke up today not even able to pull myself out of bed.  My triceps are the weakest part of my body, I realize this, but maybe it was the “double duty” with two sets that did it to me.  It was a fun circuit to complete.  I’d suggest making the rows more difficult by balancing on one leg.