Tuesday, November 20, 2012

Workouts are Back! Back & Bi's

Now that I am finished with all 24 weeks of the James Wilson Body Earned program, I'm back to coming up with workouts on my own! I'm super excited because it's been so long since I've been able to do this, and although having a plan laid out is very helpful, it's nice coming up with my own plan too. Right now, my workout split looks something like this: 

Shoulders & Abs
Back & Bi's
Chest & Tri's
2 rest days

Since I'm really focused on growing my shoulders, I'm hitting them twice a week instead of the usual 2 leg days. As far as nutrition goes, I'm not counting calories, instead eating carbs with 4 meals, and fats with 2. 

Here was our workout yesterday!

Stiff leg dead lifts- 3 sets of 8 [I used 85lbs for 2 sets and 95 for one]
Stiff-Legged Barbell Deadlift

Assisted pull ups- 3 sets of 8-10

High row machine super set with low row machine- 3 sets of 8 [I did 90lbs on high row and 50 on low]
Leverage High Row

Dumbbell bicep curls- 3 sets of 10 [I used 15lb dumbbells]
Dumbbell Bicep Curl

Barbell preacher curl- 3 sets of 10 [I used 30lb barbell]
Reverse Barbell Preacher Curls

Cable curl with rope- 3 sets of 10, last set is a drop set [I did 30lbs and on the last dropped to 20, then 10]

I was sore before I even went to bed last night, and today oooh man. Feels so good to be back at it! 

A couple questions- Is it helpful when I post workouts or should I focus on recipes/nutrition? Also, do the photo's help or is it a waste of time? Just trying to make this easy for everyone :)


  1. I appreciate the workouts! Keep em coming, please. :)

    1. Oh, and photos definitely help.

  2. love this! i'm doing glutes 2X a week and focusing on shoulders too. looking forward to seeing your workouts!

  3. workouts and photos are excellent!! dont stop posting them!! :)

  4. Love seeing your workout routin...that helps me, if I need to change mine up or just to get new ideas:)

  5. Yes, workout plan & photos! I appreciate the weight amounts too because I never know if I am doing enough. (I know that will be individual but, it gives me something to work towards).

  6. I love it all !! recipes/workouts and especially when they have pics !

  7. I love to see every aspect. Good for comparison and ideas. Keep em coming!

  8. Workout posts are great! While I'm no where near being finished, I will one day be done James Wilson's program and will be looking for some new ideas. And posting the weight amounts is great help. Xx

  9. Yes, workouts with pictures are great!
    I don't count calories, and try to eat as healthy as possible without beating myself up. The most I do is look at fat content (and type). Thanks for your posts!

  10. All of it is great!! I'm finally at the starting point although i have been following your posts for a while now. I was wondering if you would consider doing weakly meal plans? To help someone like me kick start to eating clean.

  11. First, CONGRATULATIONS on being a JW graduate!!! I LOVE your posts on workouts and pictures are GREAT. I am definitely a visual learner. I also love that you post the amount of weight you lift. It gives me an idea of a goal to shot for. I will definitely be printing off some of your workouts to use when I finish JW. I really need to work on my shoulders (right shoulder keeps giving me problems grrrr) and triceps as well.

    I also love your foodie posts to of course. You are fabulous. I think you are going to blow up like Tosca Reno style. You definitely have the zeal, motivation, creativity and passion to go skies the limit in fitness if you ever chose to do so. Super proud of you girl :0).

  12. Thank you for the posts! I do like the workouts with the sets, reps, and weights used. The pictures help too as sometimes I don't have the same machines and at least I can see a way to improvise!

    Love the recipes too! My husband and I are addicted to the overnight oats! I forgot to make them last night and we were both really sad this morning!!!

  13. Appreciate the nutrition posts with pics, gives me ideas of how to eat healthy. I also enjoy the workouts with the weights posted, because I am petite as well, so it gives me an idea of approx. how much weight to strive towards if I'd like to be ripped like you! Out of curiousity, do you know how much a barbell weighs without the weight plates...?? Anyone? The smith machine has a different barbell, then free standing barbells are different too I'm sure...

  14. You said that you are eating carbs with 4 meals & fats with 2; which meals (time of day) are you referring to?

  15. Love the photos, def not a waste of your time helps heaps. I love seeing the workouts! But I get a lot put of both topics!! cheers!


  16. Agreed. Please keep posting workouts - along with pictures - and recipes :)

  17. I agree with Vicki,I vote for both! ;O)

  18. I really appreciate the workouts, with the amount you lift. Thank you! :)

  19. Workouts and photos ad recipes! I want it all!! :)

  20. I REALLY like that you include how much weight you are using!


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