Tuesday, November 30, 2010

Bi's and Tri's if you know what I'm sayin'

I am posting my Arm work out that I did today. I did both my bi's and tri's. Below is a chart of what I was banging out in the Testosterone Zone today. It's from my own personal log of my workouts that I keep so that I can see my progress, and monitor what I am lifting weekly. Just thought I'd post it up here so you can see what I do. I mix up my workouts so they are different all the time. Depending on how much time I have in the gym, and what kind of mood I am in!
Here you go, for beginners in the gym, this might be kind of hard to understand. So I will post something easier to follow soon (and video blogs aka vlogs eventually). But for now, here you go gym rats. This is what I bang out to stay toned and get shreddyyy. I was kind of weak today. Still getting back into the flow of things since I was out of the gym for 5 days with a bad cold.

I also started up with 20 minutes on the Elliptical, and 5 minutes of jump rope.(For Shedding purposes of course)
I neglected my abs today. Gotta take a day off here and there to give them a rest.

Here are some notes

  • So I usually do 3 exercises for each muscle group, my biceps, and my triceps. But today I threw in an extra tricep workout because it just feels so good ;)
  • I do sets of 4 for all exercises unless I am just trying a new workout, or testing something out.
  • I stick to reps between 8 to 12. If you are looking to tone, keep your reps high and your weight light.
  • If you are looking to build, and put on size, keep your reps low and your weight at your heaviest lifting capability. 
  • "Super-setting" means not resting in between sets. So it's doing 2 exercises back to back without a rest. You really feel the burn and it helps rip up yo muscles.

Hope you guys learned something! I want to know what you're lifting. E-mail or comment!

I am going to leave you guys with a little video I think is hilarious! Enjoy! :)

Today Now!: How To Thrust Your Fat Into A More Appealing Shape


  1. Heyyyyyy!
    That's a great blog! it's a wonderful idea to put your pictures when you're doing your exercises! you're better than Jane Fonda !!!
    great Stephanie, very nice!

  2. Nice post, I <3 the chart!
    This is a great and simple example of a workout whether your a novice or pro at the gym. Remember girls & boys, it's very important to have proper form, not only will your muscles & body benefit, but your saving yourself from a ton of freak accidents. Trust me Iv'e been at the hospital a few times lol...until next time, stay fit & have fun ;)

  3. Any weight lifting advice for somebody who doesn't have a gym membership, and is looking to "shred" solely at home? You're in fantastic shape so I figure you'd be the girl to ask! I have 2lb, 5lb, and 10lb free weights, as well as my own body weight of course! (Love your blog about the Plank!)

    It would be fantastic to see an at-home blog about toning those muscles! Keep up the wicked blog, I look forward to following it and finding inspiration through you. You make me laugh! :)

  4. Hello my awesome, motivated anonymous friend!

    FIRST OFF, I think you are AMAZING for motivating yourself to work out at home. I know it's difficult to find the motivation to start sweating in a place where you probably have 1000 distractions. SO self discipline is the first important thing here. SET A TIME, and a little area for you to work out.

    The weight's that you have are perfect - they are all you need. You are 10 steps ahead of the rest of my home-training friends!

    I think the question you've brought up is a really really good one, and I am sure there are lots of readers at home that would like to know the same thing...
    SO! I will write a full post in the next couple days on what you can do working out from home. The options are really endless. I hope the post will keep you motivated and inspire you to try some of the basic work outs I suggest.

    Glad you like the plank! I love it too. There's a lot of other mat floor work you can do to tone you and strengthen you also. I will keep that in mind when I post.

    Stay tuned for the advice, and thank you so much for asking a question that has inspired me for my next entry, and I am sure will help a lot of readers just like you!

    Have a great day!