We made it back from Cleveland and had a blast! Honestly, I really enjoyed the city. A lot of people I’ve talked to have not enjoyed Cleveland but I found it nice. The people were very friendly to us…even at the Browns-Broncos game! I mean sure, a few of them called us a**holes but only because we were sporting our Broncos gear and they are from Cleveland. It is expected, right?
No really, we had a ton of fun and ate some great food. I’ll write a post about it soon but we made it to the Pro Football Hall of Fame, the Rock & Roll Hall of Fame, BrewZilla, and made it to the Dawg Pound to watch the Broncos beat the Browns 26-23 in OT. I’ll go ahead and mark that up to a success. More details to follow.
This Workout Wednesday will get you sweaty-sweaty. I don’t know about you, but whenever I add in a few cardio moves or plyometric moves I tend to sweat. A lot. I honestly don’t mind at all. I don’t get embarrassed about it at the gym or at Jodi’s….I feel like I am working hard so it doesn’t bother me! If you have been at the gym for 30+ minutes and you haven’t broken a sweat then maybe up your game a bit…
I think the name is fairly self-explanatory. One thing I like about this workout is that it doesn’t take much time. You can be in and out of the gym if need be. The workout has two trisets (three exercises done one after the other after the other with minimal rest in between). Each triset has a bicep move, tricep move, and one cardio move. The last move is actually a dropset.
I will occasionally throw a drop set in at the beginning or end of my workout. They are suppose to be used to build size. I would like my biceps to be slightly bigger and more defined, so I have been doing them a little more lately when I train them. I like using the cable for drop sets because you can decrease the weight quickly. I explain a little bit more about drop sets in my post Check & Triceps + Drop Sets.
I enjoy training biceps and triceps together, but since they are smaller muscles you won’t be able to lift as heavy compared to say training legs and back. I kept the rep range 10-12 so try to push a little bit heavier weight than if you were aiming for 15 reps.
I like to push myself a little bit every once in a while to see how much I can lift. If I typically do bicep curls with a 15lb dumbbell, then I might try to get a few reps out with the 17.5 or 20lb dumbbell. I figure if I can only do 6 reps with the heavier weight then I can always back it down and finish the set with something lighter.
If you are brand new to lifting then take it easy. Make sure you understand how to do the exercise and what muscles should be working. I know that sounds basic, but when you start going to heavier weights you’ll want to focus on what muscles are working and what muscles should be relaxed.
I feel like I am pretty aware of my body and how much I can lift without causing injury. If I cannot do a particular exercise correctly and safely at a certain weight then I use a lighter weight. Keep that in mind while lifting heavy. Even if you can do two full sets at a certain weight, but then start to feel like you are losing form in the final set then decrease the weight. There is no shame in doing that. Be cautious when trying to lift heavier, but don’t necessarily be scared. You might surprise yourself and be stronger than you think.
Below there are links to the exercises in case you are unfamiliar. I did not include links to explain jumping rope and riding a bicycle. If you aren’t sure how to do either of those exercises then I’m shocked you made it through this whole post about lifting….
Alternate Incline Dumbbell Curl
Tricep Cable Pushdown – Rope Attachment
Cable Hammer Curls – Rope Attachment
Have you tried drop sets yet?
