#upper body
Holy crap guys, it’s been a long time. I took some time off from the gym and have just been enjoying life and eating dinners out and having a bagel every day. Literally every single day.
My boyfriend and I moved out of our old apartment to a way better apartment in a way better neighborhood in the same city. Believe it or not, it’s saving me money!
We just moved last weekend so I’m still unpacking and organizing (and have yet to grocery shop), but I found some time to do a bit of cardio and a general upper body day today. It felt great!
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post-dinner/period bloat pics lmao…impressed that i have some sort of an ab line?? even though i’m flexing pretty hard in this pic ha
did an upper body/abs workout on Tuesday that actually left me pretty sore, especially in my back, rear delts, biceps and triceps!
workout:
4x10 chest press w/ 25lb DBs
3x10 arnold press w/ 15lb DBs SS 3x8 one DB straight arm front press (lift all the way over your heard)
3x10 skull crushers w 15lb DBs SS 3x10 bench push ups
4x6-8 assisted chin ups at 30lbs (I tried standing on the assisted machine instead of kneeling)
3x10 straight arm lat pull downs on cable at 40lbs SS 3x12 face pulls at 60lbs
ab circuit (repeat 3 times):
10 side plank stars each side
20 full body extensions w/ 10lb DB on ankles
10 L crunches each side holding 10lb DB
15 crunches, straight arms holding up 10lb DB
10 side plank arm wrap dips w 5lb DB each side
and then yesterday I did some chill cardio/HIIT! My joints (back, knee, shins) were feeling a bit pained during my warm up jog, so I’m going to try and take it easy on the running front, especially because I don’t think my knee is fully 100% yet after my fall last week.
workout:
2 mile jog (I tried to go slower but ended up with about an 8:30 pace lol)
15 mins of 15-30s sprints (start at 9.5 mph, work up to 12 mph, go back down and go up again as you want to)
10 mins of incline walking (15 incline, 3-3.2 mph)
Early AM back and shoulders and HIIT comin at ya!!
Warm up: incline walk
Workout (all super sets, keep it pretty fast paced!)
3x15 wide lat pull downs at 40lbs SS 3x15 upright row w 15lb DBs
3x15 straight arm press downs SS 3x10 bicep curls w 15lbs
3x15 neutral grip seated machine row SS 3x15 overhead press w 15lbs
3x8 side raise w 10lbs SS 3x8 reverse flyes with fists perpendicular to ground SS 3x12 bilateral rows w 20lbs
End w 15 mins of HIIT:
5 min incline jog at 5 inc, 5.5-6 mph
5 min 30s sprints at 1 inc, 9.2-10 mph
5 min incline walk at 15 inc, 3 mph
Since I took a rest day yesterday, I’m condensing this week’s workouts a bit:
Today - back/shoulders/HIIT
Wednesday - hamstrings/glutes
Thursday - cardio
Friday - full body (definitely some chest and triceps, abs, squats, circuit moves)
Saturday and Sunday could be rest days, got a busy weekend ahead!!
Happy sundayyyyyyy
Posting this as I chill on the couch, but here is my Thursday hamstring, glutes and cardio workout:
Work out:
5x8-10 straight leg deadlifts at 95-115 lbs
3x12 hip thrusts on quad machine at 100 lbs
3x8 hamstring curls at 40lbs SS 3x10 curl pulses at 20lbs
3x12-16 sumo deadlift to squat with 45-55lb DB
End w/ 20 mins incline walk
On Friday, I woke up tired and sore, so I decided to take that day off! And work out on Saturday instead. I did some upper body, abs and sprints yesterday:
3x 30s burpee to shoulder press w 10lb DBs SS 30s plank piles on ball
4x8 chest press w 25lb DBs SS 30s plank mountain climbers
4x8-10 lat pull downs at 50-60lbs
4x8-10 tricep cable extensions at 40lbs SS 10-12 face pulls at 50lbs
End with 5 mins of 30s sprints at 9.5-10 mph then 5 mins of hill sprints for 30s at 7 incline, 6-7 mph, then start decreasing the speed and incline for a few minutes, then end with 2 mins of incline walking
Both were good, quick but sweaty workouts! I’ll probably run or do some kind of cardio today - it’s a bit rainy, but I want to get some miles in. I’m thinking maybe a faster-paced 3-4 miles instead of 5? And then ending with some cool down? I’ll be back later!
I was super tired after a long day of work yesterday and didn’t feel like heading all the way to the gym, so I did a shorter at-home upper body workout using my 5lb dumbbells and resistance band.
I started with a warm up from a Fitness Blender video: https://www.fitnessblender.com/videos/upper-body-and-abs-workout-compound-upper-body-workout-for-strength-and-coordination
(I want to try this workout one day but wasn’t feeling it yesterday)
And then did a variation on a BBG arms and abs day:
1st circuit (AMRAP 7 mins):
15 DB squat and press (I used my resistance band)
15 tricep dips
24 commandos (aka up up down downs) (these are killer)
20 straight leg jackknives
2nd circuit:
20 bent leg sit ups
10 sets of 4 mountain climbers to 1 push up (can drop down on knees for tricep push ups)
15 straight leg raises
15 lay down push ups (towards the end I would only lay down after every other push up)
(repeat both circuits twice, and you’re done)
My shoulders and chest are a little sore today! Those push ups and commandos always get me.
Today is my cardio day, but I’m thinking I might run outside a bit first before going inside to do HIIT? Maybe like an easy 2 mile jog and then sprints on the treadmill, or maybe even outside if I’m feeling ambitious. Will keep ya updated (and hopefully have some pics to share post-workout)!
15 min Upper Body Workout with Dumbbells - 4 Week Total Body Boost - Day 11
Build a stronger, slimmer, sculpted upper body with this quick dumbbell routine. Choose a challenging pair of weights, but make sure you can keep up momentum and perform each move with good form. Warm up and cool down included. Complete details for this workout: https://www.gymra.com/instaview/mvgfpuD6icg
Is there a better feeling in fitness than the pump you get from an upper body strength training day? I can’t think of any!
My first month of bulking is complete and I feel great about it thus far. There was some worrying times, being a former fat dude there’s a lot of mental obstacles you have to overcome to keep knowingly put on weight. I’m only up 2lbs, which is about what I was aiming for… so I’m very pleased with the past month. 5 more months to go, hopefully I keep getting bigger and stronger!
…and yes, it’s time for new workout tanks! :)
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