I was up a little before the alarm today and didn’t hear any wind blowing nor rain falling so I decided to go for an early run instead of the boring old treadmill. Drank my pre-workout shake (1 scoop J.Robb Protein) then went 4 1/2 miles down the well lit Parkway. When I got home, Ted was up and we went downstairs for our workout. Ted had “leg” day. I had “chest & bicep” day. 

Chest & Bicep Workout For Today: Takes about 40 minutes moving right along. Couple of Reminders - 1.  don’t lock out elbows when doing presses. 2. I’m not a fitness professional so consider the following exercise routine with care and don’t get hurt.

5 x 12 to 15 incline chest press:  Start with a straight bar no weight and press 15 reps. to warm up. Add the weight respectively and for your last set, remove all weight and press 12 to finish (this would be your 5th set).
4 x 12 incline bench dumbbell flys: Begin with a light dumbbell, gradually increasing the weight with each progressive set.
4 x 12 incline bench dumbbell press:  Begin with a moderate weight and increase if possible for each progressive set. 
3 x 12 Vertical Flys at the Universal Machine. Try to keep those arms straight. You might have to use a lighter resistance in order to do this.  Immediately follow the v/flies with 3 x 10 - 15 push ups.  … now on to Biceps.
3 x 12 bicep curls using universal with handle attachments. Both arms curl together. Immediately follow this exercise with 3 x 12 concentrated bicep curls. Sit on the bench and support your working arm lightly with your free hand to stabilize.  Curl for 12 and alternate arms. This is a slow movement with a good SQUEEEEEZE at the end.  Do not bend so far that you can’t feel the bicep work.. then you have passed the point of working the muscle.
3 x 12 bicep curls using the ROPE* attachment on the universal.  Immediately follow this exercise with hammer curls for 3 x 12.  *To do a curl using the rope, start with hands down holding the rope and as you pull upward, begin parting your arms to make a V, squeezing again at the top of the movement and not passing the point of work.

Here’s what I like to do after my weight work out: 

As for my post weight workout walk, we went for about 38 minutes at a fast pace.  So what’s for breakfast after all that work?  Here it is:

1/3 cup Organic Rice & Shine (cream of rice).  Add 2 TBS Pumpkin, 1/2 tsp cinnamon, and 1/4 peeled, cubed apple. Bring to a boil, turn down to a simmer while you clean up (about 20 min.). Don’t forget to stir! Rice will stick to the bottom of the pan more so than oatmeal or the other whole grains. Slice one strawberry and the rest of the apple and enjoy.

For protein, 1 scoop of Met-RX Protein Plus Chocolate with 1 strawberry added.  Add lots of ice and water.

As for the movie last night, “Get Smart”, we fell asleep about half way through it.  We laughed a little but it just couldn’t fend off the sand man. Oh well.

And now a healthy tidbit for you:  A tip from “IdealBite” -  Cocoa has twice as many antioxidants as red wine AND almost 3 Times as many as green tea!    So cuddle up in front of the fire with a great big cup of organic hot cocoa and drink to your health!

Posted in Breakfast ideas, Exercises   Tagged: Chest and Bicep, cocoa and antioxidants, Cream of Rice with Fruit