Tuesday, March 16, 2010

Details of Arm Challenge . . .


I am happy! A better night's sleep will do that to a person.  The baby slept through the night.  The boy didn't throw up.  I put on 3 alarm clocks last night and we all were up and dressed by 6:15 a.m. I didn't exercise because I wanted my extra bit of sleep this morning.  However, I did do my arm sculpting routine last night.

While watching TV, I pulled out the 5 lb weights.  I cleared an area for my push ups and chest presses, and I banged out a routine.

I have a notebook in which I write out my strength routine before hand.  I ensure to have 2 exercises per body part: chest, back, shoulders, bicep, and tricep.  For example, last night I did:


Chest: Pushups--3 sets of 15 repetitions (reps), modified on my knees.  Go to shoulders after one set.
Shoulders: Front Raises--5 lbs, 3 sets of 15 reps.  Go to Back after one set.
Back: Bent Over Row--5 lbs, 3 sets of 15 reps.  Go to Biceps after one set.
Biceps: Hammer Curls--5 lbs, 3 sets of 15 reps. Go to Triceps after one set.
Triceps: Bent Over Kickbacks--5 lbs, 3 sets of 15 reps.  Go back to Chest and repeat down until 3 sets done.


Chest:  Wide Arm Press--5lbs, 3 sets of 15 reps. Follow circuit steps as in CIRCUIT ONE.
Shoulders: Side Arm Raises--5 lbs, 3 sets of 15 reps.
Back: Wide Arm Lat Pulldowns--5 lbs, 3 sets of 15 reps.
Biceps:  Bicep Curls--5 lbs, 3 sets of 15 reps.
Triceps: Overhead Tricep Presses--5 lbs, 3 sets of 15 reps.

I completed Circuit One by doing 3 sets of 15 repetitions for each exercise by going from one body part to the next and then repeating.  I didn't want to exhaust my chest by doing 3 sets of 15 in one shot.  I moved on to the next body part so I could let the muscle recover.  I also didn't pause between muscle groups.  So I did one set of chest, moved on to one set of shoulders, etc.  Never stopping and no rest in between Circuits.

Once I completed 3 sets on each body part, I moved onto Circuit Two; starting with Chest down to Triceps for 3 sets of each exercise.  I believe it took me less than 25 minutes to complete.  I didn't keep track of time.  I wanted to really concentrate on contracting my muscles for each exercise, and focus on the body part.  But I wasn't slow either.  The right balance of concentration and moving through to the next exercise kept me focused and enjoying the routine.  I felt very aware of my muscles and how they were working per exercise.

I started the program on Saturday, March 13.  The goal is to do this routine 3 times a week with daily cardio for 6 weeks.  Cardio didn't happen on Sunday and Monday, but I am not beating myself up over it.  I will get back on it tonight.  And I also know that eating a healthy daily diet will ensure that I burn the fat off of these muscles I am working.  Otherwise, I will never see the results of all my efforts.  I wish I could have told that to my brain when I decided to have a latte and a chocolate muffin.  I blame that on sleep deprivation

I am really excited about comparing the results in about 6 weeks.  Stay tuned.


  1. Wow, you are amazing. I definitely do not have the discipline that you do. I like that you keep everything documented in the notebook.

    I am excited to see your results!



  2. That is a great strength training plan. I've been dealing with a somewhat ridiculous fear of strength training, so it is great to see what others are doing! Way to go girl
    :) :) :)

  3. Great job, keep on truckin....do they still say that? lol showing my age...

  4. Ooh, thank you for sharing! My arms definitely need work. :)

  5. eek! this sounds intense. I just started pilates and its much harder than I would have expected, but I love it.

  6. Rosa, I think it's fantastic that you are journaling all of this. With that said, do you mind, if I steal your workout. It's EXACTLY what Im looking for. Im having the hardest time coming up with a split routine, and after much thought, I realize, I NEED a split. The total body workout, just isn't for me, right now. So, let me know, if I can borrow it, so I can go make my excel sheet.


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