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
SS
- 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!




9 comments:

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

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

    ReplyDelete
  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 :)

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

    ReplyDelete
  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?

    ReplyDelete
  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 question...do 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!

    ReplyDelete
    Replies
    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.

      Delete
  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.

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

      Delete

Recent Posts