35 Minute Workout: Back and Biceps
March 19, 2009 by Kris Jones
Filed under Weight Lifting
I was really tired today and definitely felt like going to sleep rather than working out, but I wouldn’t be a very good weight lifting blogger if I did that. I pushed myself into the gym and completed an adequate 35 minute workout, focusing solely on my back and bi’s. To kick things off I hit the scales and weighed in at 229 at 8:23 p.m.
Workout
3×12 regular dumbell curls 35 lbs
3×12 back extensions (machine) no weight
3×10 cross reverse curls
3×1 bridge hold 30 seconds
3×10 awkward curls
3×12 inside grip lat pulldowns plate 10
3×12 assorted curls
The goal here is obviously to isolate the two muscle groups and hit them hard. Today, I didn’t feel much energy before the workout so I decided to just go for a nice medium weight, tear the muscles, and get out. There is absolutely nothing wrong with this.
If you’re not feeling it at the gym, just do what you can. Nobody is at their max 100% of the time so if you’re tired or just not feeling strong, substitute in a space-holder workout. This way you get your workout in and prevent yourself from large gaps or too many gaps from workout to workout.
After the workout, I consumed a protein enriched protein shake. I recommend Optimum Nutrition mixed well with skin milk for your protein shake. This is almost no fat and about 28-30g of sugar counting the milk. A normal scoopful of ON has 26g of protein and the milk will have about 8 to 12 grams of protein depending on how much you use. I fill the scoop about 80 to 85% of the way to lessen the amount of protein from the whey so the total doesn’t overreach 32g. The reason behind this is your body can only absorb so much protein per hour and then the rest is wasted. Opinions range on how much you can absorb, but I believe the count to be around 32 as the absolute max.
Tomorrow will be a day off from lifting weights, but I will be playing basketball and working on abs and some polymetric leg exercises. In tomorrow’s blog we’ll also be reviewing some of the exercises mentioned in the group above and why they’re effective in strengthening your core and building bigger bi’s.
barbell picture from sxc.hu
