Back and Bicep Workout

30 Sep

I just got home from the gym and drank my hot lemon water as well as a cup of black coffee.  Pb toast is on its way!  I will also have my flax, chia and cranberry drink before I head out the door to work!  : )


This morning at the gym, I had a great workout.  Here is what I did today:

20 minutes running intervals (running at 8.0-8.6 and walking at 4.0)

Then I moved on to my strength training.  Today was back and bicep day.  My back workout was good, but I will admit, I hate lifting my biceps and didn’t put my whole heart into lifting them.  I already feel bad, because I am so motivated to look the best I can when we go to Mexico in 5 weeks.  I think at work today or when I get home from work I am going to spend an additional 10 minutes working them to make sure they will be sore tomorrow.   : )

Here is exactly what I did for my strength today.  All exercises we 3 – 4 sets.


  • Straight Bar Pull Down on Cable Machine- 70lbs (10-15 reps)
  • Straight Bar Row on Cable Machine- 70lbs (10-15 reps)
  • One Arm Rows on Bench- 15lb dumbbell (10-15 reps)
  • Back Extension- 10lb weight plate (15 reps)
  • Lat Pull Down- 65lbs (10 reps)


  • Seated Curls- 10lbs (15 reps)
  • Standing Alt. Curls- 10lbs (15 reps)
  • Reverse Curls- 5lbs (15 reps) *only 2 sets
  • Hammer Curls- 10lbs (15 reps) *only 2 sets
  • Cable Curls- 30 & 40lbs (10 reps) * only 2 sets

I ran out of time, so I had to rush a few exercises, that’s the reason I was only able to get in a few sets of the last three. 

I did wear my new love:  Polar Heart Rate Monitor and this is what I found out about my workout:

  • Time:  1:00:04
  • Calories:  523 (30% fat)
  • Max Heart Rate:  197 (102%)
  • Average Heart Rate:  161  (83%)

I was hoping to get my average heart rate up higher than 83%, but this is just added motivation for my next strength workout.

Does anyone else run intervals, if so do you like them and have you noticed a change in your body or running performances?

That’s it for now, I need to get to work!  I have a crazy busy morning today!


4 Responses to “Back and Bicep Workout”

  1. Kim - Liv Life September 30, 2010 at 7:15 pm #

    Nicely done!! I really need to get back in the gym… I did enjoy a run at the beach though!! =)

  2. Tina September 30, 2010 at 10:47 pm #

    I love intervals. They make cardio more fun to me and are always a good challenge. I also have to say, it looks like you worked your biceps plenty!!! They are a smaller muscle group so you don’t need to do as much to them. Working the back hard will give more progress, which you did. 😉

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