My Biceps, Back Workout

6 1/2 weeks of 12 weeks

weight today: same

Total lost: 5 pounds in 6 1/2 weeks

1/2 cup of oatmeal:150
1 tsp of sugar:15
total: 165

1 tbl of powder creamer with coffee:30
with 2 tsp of sugar:30
1 fun size Milky Way:80
1 fun size Almond Joy:75
1 other candy:25
total:230
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running total:395

2 large eggs:140
1 lefse:30
1/2 cup of fat free cottage cheese:80
3 oz of sliced strawberries:27
1 tsp of sugar:15
total:292
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running total: 687

1 Blue Bunny Bomb Pop:40
1/2 cup of Blue Bunny Premium light ice cream:100
1 tsp of chocolate syrup:25
total: 165
--------------
running total:852

1 Baby Ruth:80
3 Saltines:36
1 tsp of natural peanut butter: 33
total:149
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running total:1,001

1 cup of rice dish with turkey roast:275
1 banana laffy taffy: 30
2 tsp of sugar with coffee:30
2 tsp of powder creamer:30
3/4 of son's ice cream sandwich:140
total:505
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running total: 1,506


Today's challenge: I'm not feeling too well, a little off, but shouldn't affect my diet or work-outs

Actual fitness: 2 mile warm-up, 3x800s at 7:30 minute mile pace, spaced with 400s at 10 minute mile pace, capped off with one 400 at 7:00 minute mile pace.

Note one no-sweet-n-low and on-a-day coffee: Didn't really feel any stomach upset yesterday during the run last night.

Note on picture: Shared some GU Chomps with my daughter last night during the work-out. It was our first time eating these things and they tasted good, strawberry flavored. Four is 90 calories. I assume these are similar energy gels.

My Biceps, Back Workout

Hi folks!

It's been awhile since I've written an instructional post. And I've been meaning to share with you all what it is I do for my weight lifting arm work-outs.

Last year when I was training in earnest for a fitness competition, I actually weight lifted five days a week. My favorite work-outs centered around the bicep work-outs. I worked my biceps with three or four exercises on the first day and then a few more exercises a second day of the week. But one of the reasons I stopped weight lifting about six months after I began, is because I injured my right arm. I still don't think it's completely healed, so I don't put as much weight on my biceps as I could put on it. Also, I only work my arm muscles once a week. I work biceps and back one day, and then triceps and chest another day. These arm exercises still do plenty of good things for my arms despite all of the scaling back.

Here is the list of exercises that I do on the day I work my biceps and back muscles. I've put in parenthesis what muscle group is worked with that exercise.

Dumb bell row (back): 3 sets of 12 repetitions
Lateral Raises(back): 3 sets of 12 repetitions
Dumb bell curl(bicep): 3 sets of 12 repetitions
Arnold press(back and shoulder): 3 sets of 12 repetitions
Cable Curl (bicep): 3 sets of 12 repetitions
Seated Row(back): 3 sets of 12 repetitions
Front Lat Pulldowns (back and shoulder): 3 sets of 12 repetitions
Barbell Curl (biceps): 3 sets of 12 repetitions
Also on this day, I do 3 sets of 15 calf raises, and 3 sets of 15 toe raises.

Depending on how busy the gym is, this work-out takes between 45 to 60 minute to complete. However, if you only have 20 minutes to spare here are some exercises that I would suggest doing. For many years, I only weight lifted three days a week, twenty minutes a time.

Dumb bell curl
Lateral raises
Dumb bell row
Arnold press

If you notice, these four exercises can all be done with dumb bells, which you could purchase and do them at home if you want. The Arnold press and lateral raise uses dumb bells. If you are unsure how these exercises are done, I would check out a few books from the library that show how it's done correctly. This is what I did. Or perhaps google the information or ask someone at the gym to show you. But if you don't currently do a weight lifting program, starting out with 20 minutes a time, three days a week, might be a good place to start.

Tomorrow I will talk about my triceps and chest work-out.