Power Arms Workout

Here is my arms workout that I am currently doing 3 times a week. I am trying to build arm strength so rock climbing isn't so difficult haha. I will post pictures of each exercise soon, but I just wanted to get this up now before class.

Power Arms Workout - 3 sets of each
 - bench press 10 reps at 70lbs
 - bicep curls 10 reps at 17.5lbs each hand
 - free weigh bench 10 reps at 25 lbs each hand
 - front raise 12 reps at 10 lbs each hand
 - side raise 12 reps at 10 lbs each hand
 - front fly  10 reps at 10 lbs each hand
 - tricep pushdown10 reps at 30lbs
 - assisted pullup 4 reps pulling up a weight of 110lbs

My Phone Background :)

New Years Outfit

This is my ideal New Years Eve outfit. I think it is a perfect combination of sexy but classy with a bit of new years shine in the shoes and necklace. The dress ($30) is from H&M and the shoes ($120) and necklace ($20) are both from Aldo. 

Nov 19 - Nov 25

Monday
45 mins elliptical (4 x 2:30 min at 8, 9, 10, 9; 2:30 min at 8, 7)
60 mins pilates class

Tuesday
Arms Workout - 3 sets of each: bench press, free weight bench, bicep curls, cable row, assisted pullup, pec fly, side shoulder fly, front shoulder fly, tricep push down.
20 min run/walk
50 min swim - alternate 50 m freestyle with 50 m breaststroke

Wednesday
30 min run/walk
30 min bouldering (rock climbing)
50 min swim - alternate 50 m freestyle with 50 m breaststroke

Thursday
30 mins run/walk treadmill
25 mins stair master (7 x 100s level 14, 100s level 18; 100s level 9 cooldown)
25 mins elliptical (2 x 2:00min at 8, 9, 10 ,11, 10, 9; 1 min level 7 cooldown)
80 mins yoga

Friday
Arms Workout - 3 sets of each: bench press, free weight bench, bicep curls, cable row, assisted pullup, pec fly, side shoulder fly, front shoulder fly, tricep push down.
30 min run/walk

Saturday
45 min elliptical - (4 x 2:30 min at 8, 9, 10, 9; 2:30 min at 8, 7)
45 min stair master (13 x 100s level 14, 100s level 18; 100s level 9 cooldown)

Sunday
30 min run/walk
30 min elliptical (6 x 2:30 8, 9, 10, 11, 10, 9)
60 min bootcamp class- Tabata

Blueberry Oatmeal

This is one of my favorite nighttime snacks. Its about 200 calories which keeps it light before bed, but has 5g of protein so you are not left hungry. You can definitely sub in other fresh or frozen fruit. I just find frozen fruit is easier to keep and is juicier when heated so it mixes better. 

Ingredients:
- 1/2 cup quick oats
- 1/2 cup frozen blueberries
- 1 tsp sugar
- a dash of cinnamon

Instructions:
1. Put blueberries in microwave for 90s. You want them to get warm, but not cook the juice out. Set aside.
2. Mix oats, cinnamon and sugar together with just under a half cup of water. You want the oats to be saturated with some water still in the bowl. Microwave for 20s.
3. Mix blueberries in with oatmeal and microwave for another 25s.
4. Enjoy