Category Archives: Biceps

I AM A RUNNER AGAIN!!!!! (Finally!)

January 17, 2013 Kim 10 Comments

Since the 43 yesterday really worked my quads, I decided to work my arms (namely my biceps) today. I did my 43 version of the traditional Bicep 21s.

First, I did 43 bottom half bicep curls (just curl up to waist height). Then I did 43 top half curls (waist height to shoulder height curls). Finally, I did 43 full curls.

[youtuber youtube=’http://www.youtube.com/watch?v=9xQv5mOw5Pw’]

(Once again, the demo is just a sample – I only did 3 of each type of curl for the cute video!!!) You can see that I used a barbell instead of dumbbells today – this is my Body Pump bar and I added a 10 pound plate on each side. I thought I might have to drop down to 5 pounds to complete the reps but I was able to maintain my form with the 10s so I kept them!!!

Screen shot 2013-01-17 at 8.06.42 AM — stop here!

I noticed in the video that my bottom half curls look like they go past my waist – here is where I tried to stop them each time. (and also where I started and ended the top half curls)

My hip was feeling fine even after I ran Tuesday so I decided to go ahead and run again today. (It has been 6.5 weeks since the DR said nothing for 8 weeks – CLOSE ENOUGH!!!)

Today I ran 7 miles in 50:35 and then did an easy 2 to cool down. (On my treadmill all at 1.5% incline.) It feels so good to really run again!!! I know that I should back off and run easier but I just love the feeling of a good, hard, fast run!!! I have MISSED it!!! And now, once again – I AM A RUNNER!!! All is right with the world (at least my world!!!)!!

Running makes me as happy as being on the beach (it is a really close call, though!!!).

I heard the funniest story on the way home from taking Hunter to school. A teacher has sued a school board because she has a fear of children and had to quit her job after being transferred to a middle school. Story here. Very odd choice of professions for someone who has an intense fear of children!! People make me laugh sometimes!!!

Happy Wednesday!!! (I have the whole day to catch up on things -now that I’m done with my long-term sub job!!)

Kim

Biceps, Butt, Core, Fitness, Lunges

Back to Reality!

January 3, 2013 Kim 2 Comments

This morning when my alarm started screaming a little after 5 – all I could think about were the words to this song.

[youtuber youtube=’http://www.youtube.com/watch?v=CGkZXYrAAys’]

I, however, was not dancing around like Will! (Cannot lie – I always liked Will Smith in The Fresh Prince!)

So, I ~~jumped out of bed~~ rolled slowly out of bed, and got on with my daily 43. Today I used my kettlebell again – love it!!! The sequence for 1 rep:

right knee lift with KB pass under
left knee lift with KB pass under
right lunge with KB pass under
left lunge with KB pass under

[youtuber youtube=’http://www.youtube.com/watch?v=72jW0_PWL6U’]

Hunter helped me out with the demo yesterday afternoon. We took a couple of plates out for him. This morning I did all 43 reps with the 20 pound kettlebell and I tried to lift my knees to chest height and go into a deep 90 degree lunge – I was sweating for sure!!! What I really love is the number of muscles that I could feel working – legs, butt, core and arms.

Today was day 9 of the 12 Days of Fitness. (I sort-of have to sing the song to remember how many of each exercise, especially when I’m doing this at 5am!!) Today we added in lateral lunges (I used 25 pound dumbbells for this move.)

For the rest of my work-out, I pulled out an old classic – TaeBo! I did the Ab Bootcamp DVD from Billy’s Bootcamp series. It is 35 minutes of solid core work and I’m sure that tomorrow I will remember the work-out!!!

Gotta get moving – boys back to school today and I’m back to my long-term library gig! First though, Hunter has an 8:00am orthodontist appointment – who scheduled this thing?!?!

Everyone has to face reality after the joy of Christmas break – so let’s do this!!!

Plus, you know what today is, right?

Happy Thursday (or Thirsty Thursday if you like!)!!!

Kim

Biceps, Boxing, Butt, Chest, Core, Fitness

Texas Longhorns Win the Alamo Bowl!!!!

December 30, 2012 Kim 4 Comments

Hook ’em Horns!!!! Way to end the year with a big win!

The 43 today was another combo move – you know I love combos!!! It was a power fly. I started on my back and then lifted my hips (I kept my hips up the entire time it took to complete the 43). Each time I did a fly with my arms, I did a knee pull to my chest (alternating my knees). I counted a right knee pull and a left knee pull as one rep so I actually did 86 chest flys!!! Good thing I stuck with 10 pound dumbbells!!!

[youtuber youtube=’http://www.youtube.com/watch?v=kU0HKGyUx30′]

I had to keep giving myself a little pep talk – I said at 23 I would take a short break but I didn’t!! I said 33 would be the short rest – NO!!! I made all 43 (86) without taking a break!!!

Today was day 5 of the 12 Days of Fitness – added in 5 frog crunches!

I am totally loving Hunter’s new punching bag/speed bag combo!! I have decided it is a great substitute for me while I can’t run – I get a great cardio work-out with it and my arms are like jello after I’m done!!! A total win!!!

Today I did 50 right jabs, 50 left jabs, 500 right-left punches x 5 sets. I didn’t take any breaks and it took 19 minutes. Total of 3000 punches – 1500 with each arm and my arms are still shaking!!! I also worked on the speed bag for about 2.5 minutes – I still don’t have great timing – hopefully it will get better! I love the way I feel my triceps working when I hit the speed bag. Who knows – maybe I will have a new career soon!

It could be fun! I wonder if the boys would come watch or be embarrassed? Hmmm…..

Hunter has added another Rubik Cube to his collection – the 2 x 2 cube. I didn’t even know there was such a thing until recently!!! This one came yesterday afternoon in the mail (I had ordered these specialty ones and they were a bit late for Christmas – oh, well – extended Christmas for Hunter!!!)

[youtuber youtube=’http://www.youtube.com/watch?v=7pjhnqezYnA’] About 1minute to solve!

Last night it was great to watch the Longhorns win! They haven’t played up to their potential the last year or two – hopefully Mac Brown is right and 2013 will be their year!!!

Guess I should get busy – Chris has almost finished cleaning the whole house while I’ve been sitting here – oops!!!

Happy Sunday!

Kim

Biceps, Fitness, Shoulders

Crutches Suck Mud!!

December 5, 2012 Kim 1 Comment

Today’s 43 was HARD!!! Yippee!!! I’m going to really have to make sure that the daily 43 is super challenging since it is my main work-out for awhile.

I sat on a stability ball (see followed Dr.’s orders!!) and used this kettle ball:

(The great thing about this particular kettle ball is that it is adjustable from 5 to 20 pounds. Each of the 5 plates are 3 pounds and you can remove any or all of them. Handy since it takes up less space than having multiple sizes!!)

I took out 2 of the plates so I was working with 14 pounds. I held the kettle ball in my right hand and curled it up to shoulder height then rotated my wrist and pushed it straight up. I reversed the motion to complete the rep.

[youtuber youtube=’http://www.youtube.com/watch?v=97bOZz3FEtI’]

The curl part wasn’t bad but the shoulder press….rough!! I had to stretch my shoulders out a couple of times before I reached the goal. This was one of those exercises that I did 43 with my right arm and then 43 with my left. Sadly, my left arm is going to be lopsided because I got to #30 and had to take out another 3 pound plate in order to finish with good form. I figured form was more important than 100% symmetry anyway!!!

I decided that in order to do some sort of work-out without being weight bearing I could use one of my old stand-by DVDs. It is from Crunch Fitness and called Pick Your Spot Pilates. I did all 3 of the sections – belly, butt, thighs. They are 10 minutes each so nothing major but better than nothing at all!!!

So, the crutches aren’t really working out for me. I can’t get anything done and I’m afraid that I’m going to end up with another injury because of them! I am just going to limit my activity (walking included) as much as possible for the next few weeks and hope for the best! (Plus, it just seems weird to be using crutches when I’m perfectly capable of walking even if I do have a little limp.)

Happy Wednesday!!!

Kim

Biceps, Fitness, Lunges, Running, Shoulders, Treadmill

Home with Hunter

November 20, 2012 Kim

Sometimes when I pick the 43 for the day I think I’m a little off. An exercise that is fine for a normal amount of reps often becomes painful by the time I hit 43!

Today I did a reverse lunge then I pulled the leg that lunged back up to a knee lift while I did a bicep curl to a shoulder press. I held my knee up until I reversed the arms back to neutral and then lunged again. Clear as mud?

[youtuber youtube=’http://www.youtube.com/watch?v=PkxvYSUYymU’]

For the demo, I only did 2 per side – don’t let that fool you!!! After the video I did the real deal – 43 with my right leg and then 43 with my left leg. The real kicker was the fact that it ended up being 86 for my upper body (all with 10 pound dumbbells)!!! Hmmm….should have thought about that a little more. Oh, well – it’s good for me to push myself!!!

The rest of today’s work-out was a run. I did 9 miles in 55:47 (with 1.5 incline) then 2.5 more miles slower with a higher incline. I actually really enjoy running on my treadmill – I have all sorts of games to entertain myself and increase my speed as I go. I usually start at 7.5 (8:00 minutes/mile) and increase my speed from there. I try to end with at least one 5:00 minute mile.

Hunter is home sick today. :Weary: At least he isn’t totally miserable – just running a fever and Tylenol has helped with that!!! Hopefully a low-key day and he will be good as new!

This afternoon I’m subbing 4th grade – not sure what I was thinking taking a sub job the last day before Thanksgiving break – Crazy!!!

Have a great Tuesday!!!

Kim

Day With KT