Category Archives: Upper Body


It was absolutely GORGEOUS outside after work, so I could NOT help myself. I HAD to get out there.  I love being out doors! I grabbed my speed rope, a set of dumbbells and my medium resistance band and opened up my garage.

Here is what I completed in 40 minutes, no rest except for quick sip of water:

Circuit 3X through:

200 rotations, speed rope (fast)

25R pushups

50R dumbbell shoulder press with squat

Circuit 3X through:

50R mid-rows with resistance cord

50R Chest press with resistance cord

25R Pushups

It was a light workout for me, but it felt great to get moving again AND gave me that extra edge I needed to say no to snacky foods that are now “permissible”.  Reminds me of 1 Corinthians 10:23, ha! “All things are permissible but not all things are profitable; All things are permissible, but not all things build up”.  How closely does the training of my body match the principles I should have in my spiritual life! I am so excited about this life after the stage because though I WILL be eating nutritionally sound and training my body, I won’t have my mind focused 100% on being stage ready.  My mind is now free as it should be to focus on my true purpose.

Do I love the stage? Ohhhh yess…

Would I love to compete again? Ohhhh you betcha!

WILL I ever compete again? …I do have the bug!! But it will be something I will carefully weigh and consider before I jump back in.

Total Body Workout

I now have a total body workout day that I do on my own.  If you do not go to the gym very regularly, then a total body workout is what you should do each time you go.  If you are hit or miss at the gym, then you don’t want to waste one whole trip on your biceps and then not get a chance to work them again for another week.  (my opinion…but I’m not an IFBB pro, so 😉 ya know…its just an opinion.)

Warm up

Walking Lunges up and back

Double walking lunges up and back

Russian lunges up and back (Russian lunges, you don’t come up from the 90 degree angle)

2S 3min Jump rope  **LOVE JUMPROPE! ITS SO BRUTAL**


the key is to not rest between sets.  I rested only during my walking to begin each super set.

Super set #1 (3 times)

  • 20R Straight leg deadlifts with 25lbs dumbbells
  • 20R Cable squat 80lbs

Super set #2 (3 times)

  • 10/10R 3′ step up box
  • 20R lying hamstring curls 35lbs, fast reps

Super set #3 (3 times)

  • 30R bicep curls with 15lbs, fast reps
  • 60R bench dips, fast reps
  • 50R pushups
  • 20R shoulder press 25lbs dumbbells

Super set #4 (3 times) This set I did not rest at all, go back and forth.  I collapsed several times, but just get right back up and keep going.

  • 25R Vups
  • 25R Hanging leg raises

I kept the pace high and finished the above workout in about 50 minutes.

Then I finished with 45 minutes of cardio. Felt great!!

I Am Gym

Today will be a rest day for me unless I can squeeze in a 30 min cardio session somewhere between getting ready to leave for Thanksgiving in the fantastic boondocks of Oklahoma (the Oklahoma part is not so fantastic. Hook ’em! ).TEXAS

Which means I will need to come strong tomorrow!

Super Sonic Week Continues!

While I have no access to a gym…



Thursday morning will be an early morning jog 🙂 I wish you could see the silly grin on my face as I write this. I love nature. I love early mornings. I love early morning jogs – it gives me time alone to think and pray and just enjoy God’s creation. *still grinning wide*

I will also go on a walk probably every evening with a few willing family members.


Upper body

My husband does pushups for 1-2 hours. He does around 80 reps, then rests for 3 minutes, then repeat.  He likes to do this while we watch a movie. Nerd.  Over thanksgiving, he will definitely be doing this, so I will *gulp* join him!! I will probably have to keep my reps low.  This will be my upper body workout.



I feel a little helpless here. 20S of 50R Dips – that should wear me out! If not, I’ll do more 🙂  What else can I do for Bis or tris?



Plyometric my brains out! Can’t stop this progress! Which reminds me…I need to find my swiss ball so I can use it for lying hamstring curls.

It will probably look something like this (and I will look for a good hill to do these on!):

  • Walking lunges
  • Walking double lunges
  • Lateral walking squats (stay low, you don’t actually come up from the squat)
  • 4S 30R Jump squats
  • 2S 50R Mountain climbers
  • 30R in place lunge, then switch legs
  • 2S 70R plie squat
  • 3S 30 second sprints

Or Jamie Eason’s Playing card routine.

Want to print the exercise? My blog post with a list of the exercises:

Watch her video:

The Right to Bare Arms

arm workout - Image from

[Competition Training]

Shape those arms and get rid of the jiggle with a mix of cable, dumbbell and body-weight exercises to keep your body guessing.

Warm up

  • 50 push ups
  • 50 crunches on swiss ball

Circuit 1

  • 20R hammer curls with dumbbell (15#, 12.5, 12.5)
  • 50R dips
  • 20R skull crushers (10, 10, 10)
  • 50R drop sets 10/20/20: 15#, 10, 5
  • 30R Jack knife sit ups on bench
  • Note: repeat circuit 3 times with no rest between exercises. Rest 10-30 seconds between sets.

Circuit 2

  • 30R Tri pull down, rope attachment (45#,45,45)
  • 30R Hammer, rope attachment (35#, 25, 25)
  • 20R Tri extensions (50#, 45, 45)
  • 20R Cable curl, straight bar (45#, 45, 45)
  • Note: Repeat circuit 3 times, no rest between exercises, no rest between sets.

Jump rope 1 minute

30R Hanging leg raise – 2 sets

Circuit 3

  • 15R plank tucks with swiss ball (in pushup position with feet on swiss ball, pull ball in bringing knees to your chest, then roll back out into plank/pushup position = 1R)
  • 10R plank on swiss ball rolling to extend arms out and then pull back in (basically the reverse of the above = 1R)
  • Note: repeat circuit 3 times, no rest between sets or exercises

[Competition Training] Day 23: Upper Body Is No Joke

The weather is crazy in these parts! As a result of the weather-traffic, my trainer was not going to be able to make it in time.  So, she sent me a workout plan and it went something like this…

Warm up

50 pushups Completed!

50 situps Completed!

Circuit 1

20R Shoulder press machine 40# There was no shoulder press machine so I had to use free weights: 20R: 16@20#,4@17.5# | 20R:4@17.5#, 16@15# | 20R: 3@15#,17@10#

20 Lat pulldown 60# Completed! (but increments were different, so I had to use 55#)

20R chest press 20# Completed!

Circuit 2

15/15 Dumbbell rows 15# Completed!

20 Incline bench press 12 or 15# Completed with 15#!

20 Side Lateral Raise 5 or 8# Completed with 8#!


3S 30R Supermans Only 2 sets because my back was cramping.  still weak from breaking my tailbone

100 crunches Completed!

I got home and was really wanting something SWEET! I have no idea why…that’s not normal for me.  I ate my fish/veggie dinner and left for Bible Study hoping I could ignore it.  While I was at the coffee shop my eyes kept catching signs like “fudge” and “petit fours”.  When I got home from Bible study I stared at my freezer thinking about how delicious and satisfying an ice cream sandwich would be with a cup of coffee.  I decided to try to ignore it and go upstairs like a good girl and just get ready for bed.  As I was getting set to take a shower I looked at my abs and the planets aligned and balance was restored – I was so glad that I did NOT eat the ice cream sandwich. LET’S DO PROGRESS!

%d bloggers like this: