Sexy Triceps Quickie

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MizFit training: biceps, triceps, & shoulders.

Now I’m curious: do you have a specific arms workout? would you share? I want your arms.

First?  Totally not my plan when I blogged about the sleep question on Monday.

Next? Thank you.

To my parents’ chagrin Im renown for saying what amazing intellectual genetics they gave me but the structural/physical? Not so much.

When I taught swimming lessons for kids I clearly recall a number of them who, at age 4, already had lil emerging muscles (!).  You could just tell that they’d be buff boys & girls merely by virtue of their genetic gifts.

I was never that girl.

For me any muscle I have (arms included) is a result of three things and, if I let one piece of the tripod fall by the wayside (especially as I age. 90 shopping days left People!), then the whole things kindasorta crumbles.

As a result my answer to the question is twofold: the general & the specific.

Overall my biceps, triceps & shoulders are a result of the THREE C’s:

(I know how tempting it is to skip over old linked posts. That said, I really do believe if youre curious at all about my training the two Ive linked above are KEY.)

Ive exercised consistently for the past 17 years.

A little cardio a day.

A little weights a few times a week.

A lot of meditation.

A smattering of stretching.

(lottsa bumbum rolling)

CONSISTENTLY.

Ive eaten clean/intuitively for the past 17 years (which, if you follow me on Twitter, you know includes some intuitive forays to places like Fudruckers & Marble Slab Creamery).

I aim to do cardio 6 days a week (which for me means I end up doing about 5).

I prefer to do less (30 min) more frequently (intervals) rather than longer stints.

When I started lifting weights I quickly learned that, for my body-type, I could possess all the muscle in the proverbial world—but if I carried around a lot of excess bodyfat you couldnt tell.

Do you have a specific arms workout?

I lift arms once a week and, due to time constraints, I tend to break my routine down into little parts.

I want to be finished lifting in 20 minutes (I dont talk. I preplan my workout) so I typically lift biceps one day & triceps/shoulders  another.

Biceps:

The most important piece of my routine is mixing up the way I lift. Each workout includes one free weight (love these), one cable (this one isnt me. Dont rest at the bottom of the movement as this guy does!)& one machine.

For me it is less important what the specific exercises are right now (Im not getting ready to compete) and more important that I keep my muscles confused.

Triceps:

The same principle applies here. I typically do one free weight exercise, one cable or resistance band, and one machine.

Shoulders:

I am a little different on this one and it’s mainly by virtue of how little time I have. I only lift side deltoids. I hit my front deltoids when I lift chest & my rear when I train my back.

**whew. I know, People. That was a longass post & it’s the edited version**

In an arm-shaped nutshell that’s me.

And Ive merely scratched the proverbial surface of all questions which flooded my in-box after Monday’s sleep post.

Now you.

Curious about my opinion on sets & reps?

Want more specifics about my workout?

Have a routine you want to share (pleaseplease!!)?

Beg to differ with my entire arm shebang?

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**cue confetti shaped like triceps**

Subtitle: No Tornado. No cry.

Ahhh People.

Ive been derailed from the workouts PLAYouts over the last month or so.

It has been hotter than the proverbial Mo Fo in the ATX and, quite frankly, I chose (theres that word again) to follow the Tornado’s pre-K lead and do what she wanted to do.

We colored (that didnt work the triceps).We painted our nails in bright circa 1980s flashy colors (that didnt work the triceps).We held hands and walked (ok that mightcould have been cardio had I NOT stopped every 8 steps to grab her by the chin and announce: I COULD EAT YOUR FACE OFF!).We practiced reading (Im woman enough to admit that experience worked my patience—but not my triceps).We giggled, snacked on crap & watched a million movies (That was good for my soul, but didnt work the triceps either).

In summation: it’s time.

I need to get back at it (three cheers for muscle memory!) and this post goes out to all of you who have ever commented, tweeted, emailed or texted me:

What’s your workout today, Miz?? SHARE!!

Here it is.

Im announcing so Im held accountable and resist urge to sit in corner counting down until Tornado returns from her book learning.

Im doing this:

Then Im doing a little of this:

Sure my workout could be longer–but you know me.  Im all about setting myself up for success and THIS I will do.

Because if I dont—youll call me on it.

Right?

Because if I dont Ill feel badly about it because I know you’re playing along at home.

Right?

Are you in to join me?

Will you tire your triceps in solidarity with this getting back to it misfit?

Please to announce yourself in the comments below.

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