Low weight, high reps.

Hi all,

My life has been so hectic as of late I feel like my feet have barely touched the ground. Dan’s moved a lot of his stuff over so he’s officially living with me which is really exciting. We’ve been busy clearing space in my house, looking after my mum who’s still resting her foot after an operation and in between all that I’m trying to get some crochet commissions and digital art done!

On Wednesday we did weights and after a discussion Dan and I had about a girl on TV who was slim but had bulky arms. It was clear she worked out but I couldn’t understand why she had big arms but no muscle definition, to which Dan explained to me that some people prefer to build mass rather than size and definition. He recommended low weights but high reps for me so that’s what I did.

Bicep curls 5kg, 15 reps – 2 rounds
Upright row 10kg, 10 reps – 3 rounds
Military press 12.5kg, 10 reps – 1 round
Military press 10kg, 10 reps – 2 rounds
Tricep extensions 2.5kg, 15 reps – 2 rounds

I’ve also swapped my protein intake to Sci-MX Ultragen Whey Protein and I gotta say, I’m already impressed. The two flavours I’ve tried have both been delicious but I went with strawberry and I’m now having it every day as a mid-morning snack and before bed (to stop me eating a lot before I sleep) and after training. Now I’m actually on genuine protein I’m excited to see what progress I can make with a properly fuelled body.

Yesterday was a rest day so today at some point we’ll be back at the weights again. I’ve admittedly not done any Insanity work outs for three weeks or so but once things have calmed down in my house I’m sure I’ll be balancing my lifting with some ass-kicking cardio.

Hope everyone’s had a great work out week!

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Yesterday’s weights

So, Dan really put me through my paces yesterday! With his fitness instructor qualification, it was really great to train with him for the first time so I could have someone knowledgeable help me work on my form. He’s also given me ways forward to strengthen my upper body so I can actually do push ups (my absolute nemesis). It helped so much having him there showing me correct form and I didn’t lift that much weight-wise but I feel like for the first time I actually utilised the muscles as they are supposed to be.

I’ve also had some tester sachets of scimix protein shakes to try out and I’m officially in love, particularly with the strawberry flavoured one. They’ve brought out a new powder which I can’t remember the name of but it is geared towards muscle definition and toning rather than bulk so I can’t wait to buy a big tub when I can afford it! I recently found out that the company I bought my supposed gold standard powder from is being done for counterfeit products so I can’t help but wonder how beneficial it’ll be once I’m on genuine high quality protein.

Tomorrow I’ll be doing weights again because on Thursday we’ll be back in Wales so I will only be able to do Insanity or running. I’m still buzzing about being able to use weights at home and I’m excited about finally being able to build my upper body like I’ve always wanted to.

Hope everyone’s well and had a good kick-start to their workout week!

PB + J protein bars

protein bars

Ingredients

1/2 cup Protein powder
1/4 cup Peanut flour (or PB 2) 1
1/2 tsp Baking powder
1/4 tsp Salt
2 tbs Applesauce, unsweetened
1/4 cup Skim milk (or milk substitute of choice)
1/4 cup Egg whites (or egg white substitute)
4-5 Packets stevia (or to taste, OR sweetener of choice to taste)
1/4 cup Low sugar/ No sugar added strawberry jelly or jam
  • Preheat oven to 350 degrees. Spray a loaf pan with non-stick cooking spray. Set aside.
  • Place all of the ingredients in a bowl, (except for the strawberry jelly), and whisk until everything is well combined. Pour batter into prepared baking pan. Drop jelly over the top of the batter, and swirl into batter.
  • Place in the oven and bake for 15-20 minutes, or until protein bars are set. Cut into 8 bars and enjoy!

Taken from Dashing Dish.