Holy cow! Welcome to Friday evening A.K.A. Day 4 Weights: Triceps and Biceps (oh, and the start of the long 4th of July weekend 🙂 ). If I could handpick a single workout that would leave me at a good place to take a break for a few days today’s would’ve been right up there on the list! It was a killer!
Do you like to schedule a workout before important events? I am a firm believer that a quick workout or run is the best way to pump myself up for a fun day/weekend/important event. Working out makes me feel healthier, skinnier, and more confident!
I had a banana and a scoop of peanut butter pre-gym.
Today’s workout was crazy hard for me! My biceps are probably the weakest/least defined muscle in my body currently. Previous workout cycles have included 3 sets of bicep curls with 10 reps using 10lb or 12lb. I would find that my biceps tired pretty quickly so I would end up not completing sets because I literally couldn’t lift the weight! Drop sets (though I may hate to admit it) solved this problem because I would do the curl until failure and then pick up a lighter weight and do it until failure and so on. Result? Amazingly tired and sore arms!
Biceps/Triceps (taken from Fitness RX, June 2010)
- Walking Lunge with Bicep Curl– 4 sets of 16 reps alternating legs, 10lb
- Biceps Curl Drop Set- 4 sets of 10 reps, 12llb-10lb-8lb
- Overhead Triceps Extension Drop Sets– 4 sets of 10 reps, 15lb-12lb-10lb
- Dumbbell Triceps Punch-outs- 4 sets of 20 reps, 8lbs
- Hit the RACK! Hammer Curls– 4 sets of 6 reps, 15lb-12lb-10lb-8lb-5lb
The whole routine took about 1 ½ hours (with some talking and complaining in between)!
After the gym I stopped at Starbucks for a smoothie. I got a Vivanno Strawberry Smoothie, which is made with real strawberry puree, one banana, whey protein, fiber powder, 2%milk, and ice. This wonder-creation has no artificial sweeteners and contains 15g of protein and 6g of fiber. Though the sugar content is a little high at 33g, it is a perfect once-in-a-while post-gym treat! Rock on Starbucks!
Once I got to school I was absolutely famished and dove right into my overnight oats. Man these are as good as I remembered! Last night’s mix was ½ cup rolled oats, 1 cup vanilla almond milk, dash of cinnamon, some slivered almonds to add crunch, Trader Joe’s dried cherries, and 2 tblsp ground flax-seed. I put it in the fridge overnight and added a dollop of peanut butter this morning before heading out the door.
The weekend forecast is looking amazing and I can’t wait to celebrate the 4th with my family and friends. For now I am off to do some reading and cooking. On the menu is a marinara sauce to go with my Arancini Di Riso (rice balls!). Recipe recap to follow!