Christmas Eve is tomorrow, meaning Christmas is in two days! Are you ready?!?!?! I wrapped presents last night, which I always love to do. I didn’t have very many but I made them count. I had a few that were oddly shaped and I didn’t want to put them in a box, so I basically threw wrapping paper on them and taped wherever! I’ll just tell everyone that Donny wrapped those…. hahaha just kidding Donny. I’ll take credit for them.
I realize it is Christmas time but I cannot. stop. eating. sweets. The horrible part is that the more sugar you eat, the more you crave sugar. Well our dang families and friends are making us all these delicious treats and I just keep eating sugar. I am usually pretty good about choosing one or two small things a day around this time of year but apparently my mind and belly didn’t get the memo in 20-15. Holy cow. Almost everything we’ve gotten has been covered in chocolate, which is a lot of the problem. I happen to love chocolate and, in turn, love anything covered in chocolate.
The good thing is that it has only been this last week or so. It could have been the entire time from Thanksgiving to Christmas, right? Look at that glass-half-full outlook on my current problem! Hello to positivity in 2016.
In other news, Donny gets his staples out today! Several people have told us that getting those puppies out helps a ton. His therapy is still going really well so hopefully it’ll get even better after those are out. After today, he will have even made it in to the office all three days this week. He gets tired pretty quick but he can still make it in there! Definitely progress.
Today’s Workout Wednesday contains fairly common exercises for the biceps and triceps, but I decided to work in a higher rep range. I typically will work anywhere between 8-12 reps when I lift, but decided to bump it up to 20 reps per exercise. It is a big difference. You obviously have to use a lighter weight because you are almost doubling your normal amount of reps.
One of my favorite things to do at the end of a bicep workout is to do 21s. 21s are broken up in to three parts basically, the first 7 reps working in the bottom half of the range of motion for the exercise , the second group of 7 reps working the upper half of the range of motion for the exercise, and the third 7 reps working a full range of motion. If you want to learn more about 21s then check out this article on Bodybuilding.com by Alex Savva, “Get A Freakish Pump With The 21 Method On Every Body Part“.
This workout utilizes the 21 method with cable curls. I will also use barbells for this exercise or occasionally dumbbells. Again, bicep curls are one of the most popular ways to utilize the 21 method, but this article gives example of what exercise you can do 21s with for each body part. I’m going to have to try some of these!
This High Rep Bicep & Tricep Supersets workout only takes about 35-40 minutes, so I had time to fit a little HIIT cardio in at the end. Also check out my other workout for bi’s & tri’s: Bicep Tricep Cardio.
Below are links to the exercises in case you are unfamiliar.
Barbell Curls & Barbell Drag Curls
Lying Dumbbell Tricep Extension
Seated Hammer Curls (shown standing)
Cable One-Arm Tricep Extension
Have you tried incorporating the 21 method into your training?
