Last night was a good night.  I went to the spa, got a massage, sat in the whirlpool and the steam room. And just when my body was all relaxed and least expecting it— I got dressed and went next door to the gym and worked the hell out of my arms!  I know that’s not the way that sort of story usually ends, but as they’ve always said about me—I’m…. different.  What can I say, the spa closes way too early (wish it were open 24 hours like my gym) and I’m not about to skip a workout, not when I’m feeling so good!

About my arms—as you saw in the “before” picture, I never really worked them much until recently.  In fact, I have had problems opening sliding glass doors and lifting my laptop.  I have been compared to Mr. Burns on the Simpsons for my lack of upper body strength. So, my new little arm muscles are a really big deal to me.  In fact I have fondled the new curve between my deltoid and triceps so much that I gave myself a pimple on my arm (and I’ve never had a pimple on my arm in my entire life).   Here’s my workout from last night.  I hope that it gives you the same fabulous results (but I recommend that you refrain from fondling your arms until they blister like I did, no matter how nice that new curve of muscle feels).

  • lateral delt raise: 6 reps/65 lbs (drop set to) 6 reps/50 lbs, 2 reps/80 lbs (drop set to) 5 reps/65 lbs (drop set to) 5 reps/50 lbs (drop set to) 8 reps/35 lbs, 5 reps/65 lbs (drop set to) 8 reps/50 lbs, 8 reps/50 lbs (drop set to) 6 reps/35 lbs
  • rear delt fly:8 reps/60 lbs, 6 reps/60 lbs (drop set to) 8 reps/45 lbs, 10 reps/45 lbs
  • shoulder press machine: 10 reps/50 lbs X 3
  • dumbell upward row: 12 reps/2-20 lbs X 3
  • full range of motion curls (alternating arms): 12 reps/2-20 lbs X 3
  • dumbell shoulder press: 5 reps/2-15 lbs, 10 reps/2-15 lbs X 2
  • bicep curl machine: 8 reps/30 lbs X 3
  • push ups: 20 reps

And, just for fun, at the end I jumped on the ab rocker and did 100 reps.  Speaking of fun, here’s what I ate yesterday:

  • Breakfast (41 g protein): smoothie with bananas, frozen blueberries, peaches and 1 oz wheat grass, 1/2 packet of acai,  2 cups soymilk (14 g protein), 1/2 scoop Vega Complete Whole Food Optimizer (7 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Lunch (34 g protein): white bean (15 g protein), garlic, spinach, and lemon juice puree on 1.5 slices of spelt toast (5 g protein).  With a glass of soy milk (14 g protein).
  • Snack: Builder bar (20 g protein)
  • Dinner (25 g protein): Pureed pinto beans (15 g protein) with soyrizo (10 g protein), spinach, onions and red bell peppers.
  • Snacks: banana, orange
  • Before bed (25 g protein):  More dinner.
  • Total: 145 grams of protein for the day!!!
 

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