A little Christmas cheer for ya. Haven’t gotten the tree up just yet, soon though!
Today was arms…and I haven’t really had a “hard” arm workout in a while…until today.
The workout is 3 supersets:
Superset 1 - BB Arnold curl (close grip) - 5 X 8 @ 55 lbs
Lying triceps extension (on incline bench) - 5 X 8 @ 30 lb db’s
Superset 2 - Incline bench db curls - 5 X 10 (6 reps, 5 sec fascial twist, 4 reps) @ 25 lb db’s
Cabe Tricep pushdown - 5 X 20 full rep, 20 partials
Superset 3 - Dips - 5 X to failure (15, 20, 20, 20, 25)
Machine Preacher curl - 5 X 30 reps @ 30 lbs
I don’t usually do high reps to build, but this plan is meant to force you to move quickly and push lots of blood into the muscle. The more I read, the more I’m understanding that heavy weight, low reps doesn’t work for every single body part. Just one of the many things I love about bodybuilding…always something to learn!
Ugh. I’m so sad that it’s Monday…Mr. E went back to work after 10 days of leave, Miles went back to school. Just me and the nuggets today. We gymmed this morning (of course), I’ve had three days of rest and feel great! Did shoulders today for the Get Swole program. It was just 2 supersets but I was whipped!
Standing Military Press 5 sets of 12 @ 65 lbs superset with Upright barbell row 5 sets of 12 @ 75 lbs.
Dumbbell lateral raise 5 sets of 12 w/ 25 lb db’s superset with dumbbell front raises 5 sets of 12 w/ 25’s.
100 ab rollouts. I did 50 at the gym and 50 at home. My shoulders were en fuego.
I went as quickly as possible. No rest in the superset, but 30 seconds before the next set. Very fast and efficient workout.
"You’re 6’4", 240-pound Marine, and you’re injured, and you need a Marine next to you to carry you back to safety, and the Marine next to you is a 5’4" woman who weighs 115 pounds,"
in before “well most women can’t do that” because NEWS FLASH most men can’t either, that’s why it’s a highly specialized career that requires a lot of devoted training
One of my former coworkers was a very slim girl only a tad taller than me, and she was training to be a fireman, and she could lift the biggest dude on my crew like this who was around 6’5 and super bulky.One time she picked him up and ran around the crew room with him for about 5 minutes before letting him down.
Even though I haven’t exercised in over a year—if you count DDR—and I’m incredibly petite (5’0”, 100 lbs), I can carry most guys. If they’re under 200 lbs, I can run with them on my back for 5 blocks, but I can walk for a mile. Once they’re about 250, I can only walk about a block or two before my spine feels like it’s about to break. If I were in a survival situation and their life depended on it, I could go on much further, until my legs gave out.
It’s why I hate the bullshit that women are inherently weak. Nah, man. Nah.
I need male volunteers for this
I wanna marry her
Ok, we are all missing an important point…a fireman’s carry with an awake, functioning person is simple. You put her AND him in full battle gear (generally 80/90 lbs) and have him lying, injured and incapacitated. Let me see her get him up and hoist him from the knee into fireman’s carry, and then actually WALK. While in combat. Then I will be impressed. Don’t bring this weak ass gif and tie it to women in combat..that’s a woman in a f’n bikini. Also, please stop acting like any woman is capable (or person for that matter) of such feats, no matter how strong they are. It actually negates all of the training and hard work that women and men who are in the military or first responders go through. /rant over
Everyone on fb is freaking the hell out over their thanksgiving splurges. People are wanting to start cleanses and detoxes and I’m just like…what did you fucking eat?!? I mean, I ate a ton (to be specific - turkey, rolls, cornbread dressing, green bean casserole, mashed potatoes, giblet gravy, pecan pie, and pumpkin roll), so unless you ate some dump truck sized portions…calm your tits!!! It’s a holiday! Nothing is more annoying than “how to eat healthy on _____”. Really? Eat healthy. Splurge on holidays. No need to go crazy. Some famous fitness people were posting shit like, “Eat responsibly” on their fb walls and I literally wanted to write “fuck off!” in the comments lol…that’s probably mean, but jesus people, come on!
After Thanksgiving feast :)