Happy Pi Day! It was one of those mornings where I just didn’t want to leave the gym. Boyfriend’s working from home today so there wasn’t any epic rush back home. The Workweek Hustle I’m in right now is running pretty competitive, so that’s actually motivating me a bit, mwahaha!
Today was an upper body routine with plenty of running thrown in for good measure. With the dumbbells (15-20 lbs) I did bicep curls, hammer curls, triceps extension, front raises, and lateral side raises. Machines (35-65 lbs) were chest press, overhead press, fly/rear delt, lateral pull down, low row, triceps press. Bodyweight exercises were 67 of my 100 push ups and three sets of 12 triceps dips. Treadmill for warmup, cooldown, and warm cardio fuzzies.
Forgot to take a picture today. Did 15 minutes on the elliptical as a warm up. First round of circuit 1 - did it twice with 1 additional round of push ups. First round of circuit 2 - did it once with 1 additional round of lay down push ups and straight leg sit ups. This crap is harder than I thought it would be. The hardest thing right now is tricep dips. But half way done right now and I definitely worked up a sweat.
Second round of circuit 1 - was the same as the 1st. Did it twice with an additional round of push ups. Second round of circuit 2 - same as the 1st round. Sweating so much! I don’t even feel it in my abs but I’m sure I will tomorrow. Stretched and then went back on the elliptical to finish getting my steps for the day.
Do you workout? If so, what's your workout routine?
I used to work out all the time but now that I’m in college I’ve kinda slacked off.
My main two must haves are nice arms and abs. Sometimes I’ll go for runs because I do love running but it’s more or less just to clear my head and be by myself than it is to exercise. If I go to the gym with Hunter I’ll do a half hour on the elliptical and a half hour on the treadmill. I do a ton of arm exercises and ab exercises. I can link them down below because I feel like that’s easier than be describing them. One thing I learned while being in college is that I took being a two sport athlete for granted because I was forced to be in shape and workout and could eat whatever I want. Now I look at a brownie and gain ten pounds.
If you hear:
“Night vale/ citizens”- 5 push-ups
“Vague yet menacing government organization/ city council / strexcorp/ sheriffs secret police”- 5 sit ups
“Carlos”- jumping jacks until Cecil changes the subject
“Angels/ hooded figures/ anything about a god”- 5 tricep dips
An intern dies- run in place until you hear one of the other above keywords.
Thursdays are my day off and I had planned A LOT of things to achieve today 📚📚 And in usual Daniela fashion I underestimated the time it would take to do each task and ended up not completing a lot of them…. when will I learn 🤔 I should also stop spending my little time making such extravagant pancakes.. but I was very hungry after my workout so 🤷🏽♀️😏
Lat pulldowns 15 x 2 #20, 10 x 2 #25
Rows 15 x 3 #15
Dumbbell Bicep curls 15 x 3 #3 (I know I’m so weak 😅)
Seated dumbbell bicep curls 15 x 3 #3
Seated Arnold’s 15 x 3 #3
Dumbbell lateral raises 15 x 3 #3
Kneeling push ups 10
Tricep dips 10 x 3
I thought I’d illustrate one of my favorite at home tricep builders that requires only a chair to perform. A sturdy chair with minimal
or no seat pudding and without arms and definitely no wheels is ideal. These are simple to perform but will burn out your triceps real quick.
For beginners place your hands on the chair and feet on floor in front of you so your legs are at about a 90 degree angle. The closer your feet to the chair the easier these will be. Now dip yourself down until your upper arms are near parallel to the floor now push yourself back up you should feel your triceps do most of the work. This fully engages the triceps. Now repeat to failure. (see pics 2&3)
For more of a challenge get a second chair and place your heels on the front of it with legs fully extended. Now perform the same dipping motion and repeat to failure. If you want to increase the difficult even more throw some weight on your lap and give it a go.
(see pics 4&5)
I like to adjust hand placement on the chair for each set to more fully engage the different heads of the triceps for a fuller more overall build. (see pics 6-8).
These are one of my favorite at home tricep builders because they really isolate the triceps and require no special equipment to do. I like to include them at the end of an arm workout to squeeze that last bit of strength out of my triceps and really burn them out. Or sometimes I just throw a few sets into my workout for fun. Give them a try they may surprise you how effective they can be.
Since I’ve been home for break I’ve gotten to use my brother’s kettle bells. I’ve never used one before! So good for the shoulders! I used a 15 lb kettle bell for tricep dips the other day and my arms are still sore. My only complaint is that I’m scared of dropping it or flinging it into the air because the metal is so slick!
A WORK OUT TO WATCH TO ACHIEVEMENT HUNTER VIDEOS AND GET IN SHAPE
Every time someone makes fun of Gavin
_____ as dicks
10 side crunches
Someone says “Fuck ”
10 triceps dips
10 jumping jacks
Any TV references (besides Always Sunny)
Any video game reference
Anytime Michael or Geoff talk about Always Sunny in Philadelphia
10 calf raises
Ryan says something creepy
30 second plank
Gavin says something confusing or makes someone mad
30 second wall sit