Sunday, June 3, 2012

My Arm Workouts...

Several people have asked about my arm workouts…so I figured I’d share.

One thing I've started doing is taking weekly photos/measurements to document my progress. It helps me focus more on my fitness and results, rather than what the scale says. I can definitely tell I'm getting stronger in the gym. Sometimes it's hard to tell on yourself, so seeing the difference in photos is motivating.
 {Obviously Jon is tired of taking my “weekly update” pics for me to monitor/document my progress…so I’ve resorted to standing on the bathtub and taking them myself in the mirror. Classy, I know.}
 I have to be honest….a lot of it is genetics. My arms have always been strong from playing sports all my life, and when I start working out and lifting weights, my arms are always the first thing to cut out. My stomach is next, and my poor ole legs are always in last. (I have thick knees and cankles, so my legs take a lot more work.) I think it just depends on your shape, body composition, and genetics. Everyone has their “areas.” I have always WISHED I had naturally lean/muscular legs…but I’ve learned to appreciate what I’ve got. And at least I can lift heavy stuff myself, right?
 I know a lot of people don’t like muscular arms on women, but I can’t really help it. My arms are naturally strong and have mass from years of being a pitcher and athlete. They don’t look quite as bulky in normal clothes..and I don’t walk around flexing all the time either! Ha!
I haven’t done a lot to isolate my arms…I just to a lot of body weight/full body exercises. Here are a few of the ones I do regularly (3-4 times a week):

*pushup variations
*pullups/chinups (unassisted to failure, then assisted)
*dips
*burpees
*bicep curl variations (I lift HEAVY. Jon says I “push dude weight”…usually 20 lb dumbbells)

I do a lot of compound lifting too….like kettle bell swings, or squat to shoulder press. Hitting more muscle groups at once to maximize time/effort.
Here are a few more great arm workouts if you want a little more specific:




Arms Arms ArmsArms Arms Arms

And I also attribute a lot of my definition to diet and Catalyst! I am eating cleaner than ever...
.... (thank goodness for these shakes that have FINALLY helped cure my sweet tooth), and Catalyst is an absolutely phenomenal product. It was originally designed for the U.S. Olympic wrestling team to help them maintain lean muscle mass while cutting fat, so it helps muscles appear more lean and tone. I definitely feel like it has helped me look more cut! My friend Dana says it’s nickname is “gut-be-gone!” Love it!! If you’ve been looking for a little boost to your workouts to amplify your results and help you get more definition, I’d DEFINITELY recommend at least adding this in to your regimen. It’s only $31.50, and it’s designed to:

-Helps maintain muscle mass during exercise & weight management*
-Aids in preserving muscle and energy levels during times of calorie restriction*
-Helps repair & protect muscle tissue*
Let me know if you want help ordering! You can e-mail me at rainey.danielle@yahoo.com or order from my site, here: HERE!

8 comments:

Nikki said...

I love your arm definition! I think it looks great!

mrs. chandler said...

you look great! Your arms are my inspiration! I love seeing that you do body weight moves and get amazing results. Would you post what a typical day at the gym is like?

Southern Sass said...

I would LOVE to have your arms! Would you do a post sometime about what your typical diet is like? The diet part is the hardest for me. Thanks for sharing!

Danielle said...

Interested in the Catalyst. How many pills/ how many times a day?

*Butler, Party of 2* said...

The recommended dosage is 3 capsules- either 10-15 min before a workout, or in between meals on non workout/rest days. It has BCAAs in it. Amino acids (as you know) are naturally occurring and great building blocks for lean muscle, but it's nearly impossible to get enough in our diets! I LOVE this product....and it comes with 90 capsules, so only $30 for a months supply! I really attribute a lot of how much I've leaned out to Catalyst...

*Butler, Party of 2* said...

Oh, and if you become a member, you'll get a 20% discount for life ( so that Catalyst will be way cheap) AND you get $50 worth of free Spark and Slam just for signing up...it's a no brainer!

Kate said...

Fab arms! I'm jealous!

Lydia - Running Wild(er) said...

You look amazing! Love your arms. I just finished the 24 day challenge. 9 1/2 lbs. down, 7 1/2 inches! Keeping up with Catalyst, thermoplus and liptilean....loving it all and have you to thank!