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

Tag Archives: weight lifting

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

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  • Reshaping reach – 15

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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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Last night I had sushi for dinner with some of my girl friends! We split three different rolls and we also split chicken Pad Thai. I was so hungry and it was all so delicious!  I could have eaten like 35 rolls.

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We dug right into the Pad Thai before she could even bring us extra plates!

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This morning for breakfast I woke up very hungry so I made

Pumpkin Protein Oatmeal:

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PP

Directions:

I made mine in the microwave since I was in a little bit of a hurry.

Mix oats with almond milk, water and egg whites ( I didn’t measure anything) and microwave for one minute. ¬†Stir, add in one heaping scoop of pumpkin and more water to make it the thickness you desire. I also added the stevia at this time too. ¬†Microwave for one more minute. ¬†Add pumpkin pie spice. ¬†Top with pecans and granola. ¬†No peanut butter this morning. ūüė¶

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PP oatmeal

After breakfast I went to the gym with my sister. We 20 minutes on the elliptical followed by a chest workout.

Chest:

Bench Press РWe did reps of 12,10,8,6  increasing in weight

Incline Chest press with Dumbbells – super set with flys with 10 lb dumbbells

Cable Chest Flys ¬†– superset with chests flys on “pec deck”

“Pec Deck”

We were done after this! ¬†I hate doing chest exercises, but I still do them ¬†ūüôā ¬†I burned 671 calories, 43% of which were fat calories!

You can see my other chest exercises on my fitness page!

Even though I don’t always enjoy working the chest muscles, I still do because you shouldn’t skip over muscles. ¬†Doing the bench press can actually help work your triceps too!

We (my sister and I) usually do not do push ups on chest day, simply because I would only be able to do like 5!  We super set other exercises with push ups usually on back/shoulders & bicep days.  Since the chest is such a large muscle area, training it will burn more calories than training smaller muscle groups and will lead to a better rate of burning fat!

To the women out there--to completely avoid chest training is simply a bad idea.

Question:

What is your least favorite workout??

And¬†don’t¬†forget to leave a comment on my previous post for a chance to win free Chobani Greek Yogurt!!



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