My Go-To Upper Body Workout

by Jillian on July 13, 2011 · 2 comments

This morning I got to sleep in a little since I didn’t have to be at an appointment for work until 9:30. I like having some extra time for my upper body workouts, so I tried not to take full advantage of extra sleeping time.

I did a workout that Joe gave me a long time ago and it’s one of my favorites. It is a superset with 2 back exercises, 1 shoulder, and one chest. One set looks like this (no breaks between exercises):

  • Lat pull downs on machine (back): 25 at 55lb.
  • Shoulder raises: 30 at 7.5lb per arm
  • Pushups: Regular until failure then girly style until failure
  • Lat rows on machine (front): 20 at 55lb.
  • Shoulder raises: Same as above or until failure
  • Pushups: Same as above or until failure

Take a one minute break and repeat 4x or more!

It’s a doozy! I followed up with biceps and triceps before doing a 1 mile run, 10 minutes on the elliptical and 5 minutes on the bike. Phew! It was a sweaty one today.

After the gym, I was in the mood for a smoothie with a frozen banana, as usual, but wanted to incorporate flax meal for some extra fiber.

  • 1 cup almond milk
  • 1 frozen banana
  • Some ice
  • 1 scoop vanilla SunWarrior
  • 3 tbsp. Flax meal
  • A couples shakes of cinnamon
  • 1 tsp vanilla extract
  • Large handful spinach

It was really green.

It tasted like banana bread, sort of. The flax adds adds a little nutty flavor and the cinnamon helped. Not as banana bread tasting as I had expected, but still very good.

Work flew and I had some stops to make afterwards. I headed to Union Square Whole Foods.

I wanted the individual Justin’s nut butter packets. Do I need to give you an explanation why? No? Good.

Somehow on my way out of the aisle, my bag hit a glass bottle and it smashed and cut up my poor ankle! Twice! They gave me two bandaids but no free food. Bummer.

With a bloody ankle, I waited in line to pay for my PB and Brownie Crunch Think Thin bar that I picked up also. I’m all about no sugar and lots of protein!

I then headed to Lululemon.

I ended up trying on and buying a modern racer tank.








Meanwhile, it started raining pouring outside. I waited until it was only drizzling to walk to the train. Although my cuts and the rain put a damper on my evening, I was delighted to a rainbow over the NYC sky.

What can you do? You can’t control everything so you have to just take things with a grain of salt.

Leave a Comment

{ 2 trackbacks }

Previous post:

Next post: