As for bicep curls, there are many different variations. You can do concentrated bicep curls where you're only working one arm at the time. There's also hammer curls. You can work in some forearm work by having your palms face toward you and rotating your wrist on the way up during the bicep curl. Also, try putting your elbows into your waist at your sides. Then curl the weights from your sides in a bicep curl.
Prior to my recent lethargy episode, i was starting to get into functional training. Ever noticed that when you carry groceries you have to hold your hands out farther, without your elbows touching your sides, and maintain an angle slightly larger then 90 degrees, while only episodically curling all the way up? I started doing biceps curls to mimic carrying groceries. i hold the weights farther out (like one would hold a large bag of groceries) and hold my range of motion to what it would be with a bouncing bag- My range of motion stays between 100 degrees to 60 degrees, meaning i dont straighten my arms completely, or curl all the way up. I only curl all the way up once my arms feel pretty fatigued.
I dont know if that made any sense, but its just another variation.
Just got back from the gym. Did 20 minutes on the exercise bike, and the weight machines after that for another 15. Really like the abdominal machine...used it yesterday and could REALLY feel it later that night. Thats the area I need to work on most, after having two 8 pound boys...have only had 3 sodas in 10 days...not that shabby!
Spent 50 min on the elliptical today, and got 50+ pages in on my book. it sure makes the time go by faster!
My weight is sort of up and down between the same few pounds, but I'm not going to worry about it too much. I would rather have the fat go and add muscle and lose some inches. My arms feel a lot stronger and more toned but I still have a huge butt.... LOL All my weight is in my hips, thighs and ass. Wish I could afford lipo...
Well, I swapped in lunges instead of squats, and lateral lifts? (dumbbells at the side, lift to the side with arms straight) for the upright row.
I don't really need to lose any weight. My weight is fine. 5'11", 163lbs. But I am a little soft in the middle..33in waist and love handles. My real goal is to add some muscle mass, tighten up my abdominal area, and general toning.
I haven't done the rowing machine yet. I figure I'll start that next week.
Still looking for ways to "shock" myself past my current plateau.
Back from the gym again today. Did the cross-trainer today, in aerobic mode, which was a good workout. Will start swtiching between that and the bike from now on. Can really tell a difference in the tone of my arms and legs, and feel the workout the ab machine is giving me...going to up the resisitence on that one next week by 10 pounds. Trying to make it to the gym 4 days each week. Day number 3 was today...will go tomorrow too since its closed on the weekends.
I think routine is a big issue. I've been on the current one for a while now. I'm a little leery of working to failure though. Often I am the only one in the fitness room at the hour I work out (6am).
For abdominals, I'll do several variations of crunches, as well as back extensions to work the lower back.
Breakfast: wheat or multi-grain bagel with peanut butter
Morning snack: sunflower kernels (unsalted)
Lunch: salad and sandwich (ham, turkey or roast beef, swiss cheese) or soup, often a fruit bowl.
afternoon snack: mixed nuts (unsalted) or granola/nutrigrain bar
supper: ????ok..often junk like frozen dinners
evening snack: only sometimes.... oatmeal, or cereal w 1 1/2% milk.
1 non-diet soda per day, otherwise water. No alcohol, no coffee.
Since starting this routine earlier this summer, I have gained 2lbs, and lost 1in from my waist. All my 34s are loose, my 32s are tight. Why are odd sized waist slacks so hard to find! grrrrr.
I have been increasing weight. That is one plateau issue. I can't seem to move up in weight now on a number of exercises. Bench press especially.
Veggies...well salads, soups, and sometimes on my sandwiches. (my lunches), dinner fresh veggies are rarer.
I don't really focus on one area, it has been total body MWF with cardio on the rest days.
I have been focusing on exercises that maximize the work of large muscle groups. My time has been limited, so I figured that was the best way to spend limited time. It's worked great up until this point.
No workout for me this morning. I hurt my ankle somehow and woke up at 4:45am in serious pain - ankle throbbing and I could barely walk. So, no workout, but I spent the morning in the urgent care. Nothing broken, so they said it's a sprain. Problem is, I don't recall doing anything to hurt it!
I hiked 5+ miles yesterday morning, so that was good. No pain in the foot til 7:30pm. Weird, huh? This getting old thing stinks.