Inspiring fitness lovers to have their cupcake and eat it too!

Daily Archives: December 18, 2012

Back to work on Monday ūüė¶

I had Mad Hectic Almond Pecan Oatmeal for Breakfast. ¬†I added some blueberries in the mix ūüôā

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For lunch I packed a veggie filled salad with¬†Annie’s¬†Organic lite raspberry¬†vinaigrette¬†dressing and a Greek yogurt.

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Fresh mozzarella cheese, sunflower seeds, cucumbers, orange pepper, craisins

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Dinner was homemade chicken and vegetable soup that I made in the crock pot on Sunday.

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Ingredients:

  • Organic low sodium chicken broth (I used about 1 cup)
  • Water (I used probably about 3 cups)
  • 2 chicken breasts- (I put them in the crock pot frozen)
  • spinach
  • corn
  • edamama
  • carrots
  • salt & pepper

Directions:

Add everything to the crock pot! I put everything in frozen.  Cook on high for 4 hours.  Shred the chicken and add back to the crock pot.  Let Simmer and Serve!

Monday’s WOD:¬†Biceps¬†

I like to train my arms in one workout, typically on their own separate day because they get a secondary workout on chest and shoulder days.   Sometimes I choose to do them twice a week If I can fit it in since I do want to gain more muscle in this area.

  • Alternating Bicep Curl Drop sets “Down the Rack” : meaning you literally go down the rack. ¬†I started with 25lb dumbbells and did as many reps as possible. ¬†When you cannot possibly do any more go down the rack to the 20lb dumbbells and so on. ¬† The most common is a triple drop where you use 3 different weights and do 2 weight reductions.
  • Super set Bicep curls with Hand Release push ups
  • Hanging Curls –¬†Super set with¬†Standing oblique crunches with 25 lb plate
  • Hammer Curls – Negatives – super set with ab crunches on the ball- negatives
  • One arm cable curl – super set with russian twists with medicine ball – 40 each
  • 21’s
  • Preacher Curl

Abs:

  • Plank Jack- 20

plank jack

  • Reshaping reach – 15

reshaping reach

Repeat Sequence 3 times!

You can check out some of my previous posts on these exercises too!

 

Question of the day:

What are your favorite salad toppings?

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