3/15 Workout: Cardio, Arm Workout and a New Milestone!

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This past Saturday, I did a new leg workout and decided to follow the entire program I found on Bodybuilding.com. You can find free workouts there under the workout section on the left side of the page.

Like the leg workout, I’ll be doing a warm-up set or two and then doing 1 straight set using a weight that I can lift no more than 10 times. If I can easily lift a certain weight 10 or more times, then I need to increase the weight. Since I haven’t done a workout quite like this before, it’s hard to know exactly what the correct weight should be, but that’s where the warm-up sets come in. I actually did pretty well as far as figuring out the amount of weight to use.

The workout program that I’m doing is a 5-day split – a bit different from the 3-day split I’ve been doing but we’ll see how it goes. There is a day specifically for arms, chest, shoulders, back and legs. Then there’s a rest day after chest day and after leg day, so I plan to do cardio on arm day, shoulder day and back day.

Since I’m not real awesome at explaining things, feel free to visit the workout section on Bodybuilding.com for a better explanation and more workouts.

Biceps Workout

Barbell Bicep Curls

• Warm-up: 2 sets x 12 reps, 20#
• 1 set x 8 reps, 40#

Hammer Curls

• Warm-up: 1 set x 12 reps, 10# dumbbells
• 1 set x 10 reps, 15# dumbbells

Barbell Preacher Curls

• Warm-up: 1 set x 12 reps, 20#
• 1 set x 10 reps, 25#

Triceps Workout

Skullcrushers

• Warm-up: 2 sets x 12 reps, 20#
• 1 set x 10 reps, 25#

Triceps Extensions

• Warm-up: 1 set x 12 reps, 15#
• 1 set x 10 reps, 25#

V-bar Pushdowns

• Warm-up: 1 set x 12 reps, 30#
• 1 set x 7 reps, 40#

Cardio Workout

• 5 minutes @ 4 mph, 10% incline
• 5 minutes @ 6 mph, 10% incline
• Repeat for 45 minutes

Total Time: 45 minutes

Total Distance: 3.666 miles

Total Calories Burned: 606 calories

Also, this past week I reached a new milestone! I am now officially out of the 130′s. I’ve been between 129.8 and 129.4 for the past week! I haven’t been under 130 since before I got pregnant in 2007. I’m also noticing a reduction in back fat and I’m losing my butt – though it is more round and lifted. Score!

I still have a few more pounds of body fat I’d like to lose and then as I continue to build muscle, I expect my weight to jump back over 130, which I’m completely fine with. I never want to be skinny fat AGAIN. Strength training coupled with cardio has been working much better than I expected. It’s always a great feeling when the hard work you’re putting in starts to get you noticeable results. It’s one thing when other people notice, but it’s even better when you can notice.

The harder you work, the faster you’ll see results so STAY MOTIVATED!

All the best,

Melinda