Friday, April 12, 2013

A Back & Bi Workout by Me :)

So, to be totally honest I haven't really been back on a gym "plan" since my shoot. I've done a couple James Wilson workouts, and a couple of my own, and I just can't decide what I want to do! I love James' program because it's circuit style and perfect for staying lean for summer, so I think I'll most likely jump back in to that next week and until then just do my own thing. There, I decided. Hooray. 

I wanted to share a back and bi's workout that I did earlier this week- I lifted heavy and boy did I feel it the next day. And the 3 days after that. 

We started with deadlifts- 3 sets of 10. I did 85lbs twice and then my last set was at 105lbs. It's so cool to be able to say I can deadlift myself :) 

The rest of the back exercises: 
- Bent over barbell row- 3 x 10- I used a 50lb barbell
- Lat pull down 3 x 10- I did 75lbs
- Cable row 3 x 10- I did 60lbs 

For biceps we started with preacher curls- 3 sets of 12- I used the 30lb barbell and super set with alternating hammer curls 3 x 10- I used 15lb dumbbells 

We wrapped it up with overhead bicep curls on the cables 3 x 10- I did 15lbs each side and super set that with regular curls 3 x 10 I used 15lb dumbbells. 

Have fun and let me know if you give it a try!


  1. OMG - what an accomplishment to say that you can deadlift yourself! Way to go!!!

  2. That's awesome! I don't weigh 105 but I'm at where you are -- 85, then upped to 105:)

  3. great workout girl! I already trained back this week (did deadlifts too) but will steal the biceps portion today to do with shoulders! thanks for sharing :)

  4. Your arms are my favourite! I'll get there.... :)

  5. Great workout routine. There's nothing more effective then doing some great reps of deadlifting. I personaly prefer alot of whole body-exercises aswell as body-weight excercises like push-ups, chin-ups and dips - They are amazing for staying fit. Your pictures look great, i should give your recipes a try :). Do you also prefer performing squats, or power cleanse?

  6. Hi b,

    I just started using MyFitnessPal a week and a half ago and it's amazing! I'm trying to get more lean for my wedding in Aug. and have been struggling, even though I'm pretty active. What a difference tracking your food makes though! It's amazing how much little things add up.

    Anyway, my problem is, that on days when I'm not working out, I can't seem to keep my macros on track. My carb count is always too high, even though I don't feel like I'm eating very many carbs at all! I'm sensitive to wheat so I never eat bread. Brown rice, quinoa, oats and sweet potatoes are my go-to's for carbs. Any suggestions for keeping the carbs low on rest days?

    Second you have any recipes or suggestions for oil-free salad dressing? I thought I was doing the right thing by packing a green salad with chicken for my lunches and making my own oil and balsamic dressing only to realize with MFP how many cals are actually in EVOO. Thanks!

    1. I would just say plan out your meals before hand so that you know how many carbs you're eating before the day even starts. I like Maple Groves Farms balsamic dressing.

  7. Great workout idea for girls. My trainer also recommended me to do deadlifts but was a bit tough for me, but your suggestions inspired me to give it one more try.

    1. Start with a lower weight until you get the hang of it :)


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