Look how the light seems to simply dance off of the new muscles in my arms.  The reticent curves have been cajoled out into the sunlight —after toiling in the dark for months—where they are now caressed by mother nature’s approval.

What can I say? Raindrops on roses and muscles on my arms… these are a few of my favorite things.  Last night I tried a new move that I picked up from watching another woman working out at the gym a few days ago.  She had beautifully defined arms, so I had to spy on her and see what techniques I could steal.  She was doing the upward row with a barbell and turning it into a compound move by bringing the weight up to a shoulder press.  I tried it last night and it was goooooood.  I highly recommend it.  Here’s my whole work out from last night.

  • Superset (this combo with less than 10 seconds rest in between, 3 times): (1) Front arm raises (alternating arms) with dumbells: 30 reps/15 lbs, Combined with (2) Leaning side arm raises (one arm at a time): 10 reps/15 lbs each arm
  • Upward rows with barbell: 10 reps/50 lbs X 2
  • Combo of upward rows that go into shoulder press with barbell: 8 reps/30 lbs X 3
  • Reverse Flies: 10 reps/60 lbs, 4 reps/75 lbs (drop set to) 6 reps/60 lbs, 2 reps/75 lbs (drop set to) 4 reps/60 lbs
  • Pec Deck: 8 reps/55 lbs, 10 reps/40 lbs X 2
  • Mid Row Roc It Machine: 15 reps/117 lbs, 12 reps/143 lbs X 3

And here’s what I ate yesterday:

  • Breakfast (46 g protein): smoothie with bananas, frozen cherries, frozen blueberries, 2 oz wheat grass (2 g protein), 1 packet frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein), 1/2 scoop
  • Lunch (35 g protein): 2 slices of toasted tofu bread (24 g protein) with 2 Tbsps of peanut butter (7 g protein) with large cup of nettle Tea with 1/2 cup soy milk (4 g protein)
  • Dinner (31 g protein): (from Veggie Grill) Bali Bliss tempeh sandwich (25 g protein) with steamed kale (6 g protein)
  • Snack: 3 large mugs of nettle tea with 1/2 cup soy milk each mug  (4 g protein X 3 = 12 g protein)
  • Snack: 1 cup soy nuts (32 g protein)
  • Before Bed (36 g protein): smoothie with bananas, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein),  and 1 scoop of Vega Sport Performance Protein (20 g protein)
  • Total 192 grams of protein for the day!!!
 

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