Category Archives: Show me yours
Getting Antsy
While I’ve done some light cardio, rehab/prehab, a very short pull up/push up pyramid and taught spin this week, I’m antsy to start back with the intense workouts. A week off and I’m raring to go!!
This first week back I’m going to be doing fast-paced circuits that use higher reps and lighter weight. The week after that….back to some heavy lifting!!!
And my first workout back will be the Filthy 50. YAY!
“Filthy 50”:
For time:
50 Box jumps (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood or about 35-36lbs)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball) (If you don’t have a wall you can chuck a ball at, sub in squats with OH Presses using a kb)
50 Burpees
50 Double unders
Try it and record your time. In a few weeks after doing some other workouts of the week, go back and try it again and see if you can improve your time! (By the way, these are technically the weights for men. Suggested adjustments for women are 20 inch box, 20lbs kb, still 45lbs push press and 12lbs wall ball.)
And to make sure you are motivated to try this workout, here is a mom and daughter duo showing off their Man Muscles!
Jasmine (mom) showing off her Man TRICEP!
Tati (daughter) showing off one of the guns!
Also, a pretty cool picture of a t-shirt that Mary Kate sent me.
LOVE!
Growing the Guns
So as I mentioned in my post yesterday, Saturday is my self-control recharge day. I usually go into the gym for a nice deadlift workout before I begin my day of binging, but I just wasn’t up to it today.
Actually, I realized I need a full de-loading week. I usually try to wait till a vacation to take a week off, but with no vacations planned for the near future, I’m just going to be taking next week off from weights. It is always hard taking time off when you are still in the gym 24/7, but hey it’s necessary. (Tomorrow I will post a nice little video about foam rolling!)
Anyway, today for one of my cheat treats, I made chocolate coconut whipped cream for our coffee. Can you say DELICIOUS!?!
Chocolate Coconut Whipped Cream
Chocolate coconut whipped cream in a mug Ryan made for me with some delicious breakfast potatoes and grapefruit!
Ingredients:
1 tbsp unsweetened cocoa powder
1/4 cup organic grass-fed heavy whipping cream
1/4 cup Trader Joe’s coconut milk
Whip cream and coconut milk together until the mixture starts to thicken. Add in cocoa powder and continue blending until the thick consistency of whipped cream (takes about 5-8 minutes depending on what level the mixer is on).
If you need a bit of sweetness, add in a tsp of powdered sugar. I don’t find it necessary but it won’t kill you either!
Our breakfast was also delicious. Occasionally, I add in potatoes on Saturday and today’s breakfast potatoes were delicious.
The Meat Lover’s Breakfast Potatoes
The Meat Lover's breakfast potatoes and half a grapefruit. YUM!
Ingredients:
1 potato
1/2 lbs The Meat House Lamb Merguez
1/2 onion
1 tsp cumin
2 slices of nitrite free bacon
1 oz Chorizo (Nitrite-free from the Meat House!! Our latest discovery!)
1 tbsp Duck fat (courtesy of The Meat House)
Chili powder, salt and pepper to taste
3 cage-free, omega-3 eggs
Brown the bacon and onion with cumin in a skillet. Add duck fat and potatoes. Once the potatoes start to brown, add merguez and chorizo.
Once mixture is cooked, divide onto plates. Cook eggs in grass-fed butter and place over breakfast potatoes. Sprinkle with salt, pepper and chili powder.
Since I’ve provided you with recipes to help grow the guns, I think it is now appropriate to show you some true Man Biceps!
Heather's awesome bicep! A dedicated runner who can appreciate the benefits of weight training!
A pre-birthday bicep picture from Kristen who recently started weight training!
And last but not least…an early St. Patty’s day bicep from Alyson…
Her bicep says "Lucky." 🙂 LOVE IT!
Show Me Yours – Anywhere, Anytime
So I got some great emails AND pictures this week.
One was from Lisa:
Hey Cori, so fun story…. I won my cornhole championship tonight and everyone was commenting on my biceps as I one-handedly drank the trophy of beer! (The trophy is heavy.) It spurred the thought to push-up drink from the trophy in the middle of the bar… The waitresses hated me…everyone else was amused. Someone asked about the story behind the ruckus… I said ” It’s for Man Bicep, a movement about breaking the taboos about women lifting weights, which I love to do.” Then I said… “Drinking beer is so much better in full decline push up position….just because I can.”. 🙂
Lisa doing a very nice decline push up!
Two more great bicep pictures were submitted by Ada and Toni this past week.
The Toni Bicep! Love it! Keep up the weight training!
The Ada Bicep! A great way to build the bicep...PULL UPS!
Also, a BIG Happy Belated Birthday to Man Biceper Kristen who just recently started lifting weights.
Kristen stated recently, “I have really been enjoying what I’ve been doing thus far and feel great! Tomorrow is my birthday and I feel better than I have in quite a few birthdays!”
Motivated now to workout? Try this workout of the week!!!
I told you so….
See the Man Bicep has been important all along!
- See Ellen agrees! “Best Who Cares About the Dress, Look at Her Arms Dress:Â Viola Davis“
- So if a gluten-free diet alleviates autism symptoms, how can you not think it is healthy?
- LIFT CHALLENGING WEIGHTS! Here is more proof that you should!
- Ok so not exactly how I would word it…But this article proves my point! Exercise does help you lose weight but it can’t make up for poor food choices. Of course, I don’t think you should really eat anything it recommends, but hey, you can’t win them all!
- Research showing grass-fed beef is better. Need more? Here. Oh and here is more.
- Older article by Gary Taubes, but great evidence that FAT is GOOD.
YEP!
And, I’m glad to see the enthusiasm for the Man Bicep diet! Here is one of the “Show Me Yours” photos I received! Thank you Amanda! Keep sending them Man Bicepers!
A lifter and a Paleo/Primal eater, Amanda will be trying the Man Bicep diet and workout program!
Where were the biceps at the Oscars?
So yesterday Candy and I decided to look at pictures from the red carpet at the Oscars. We weren’t looking at the women’s dresses though – we were looking at their biceps.
We were searching for 10 women with great arms so today I could post “The Top 10 Biceps at the Oscars.”
But we couldn’t find 10 women on the red carpet with Man Bicep worthy arms.
We found only two. Viola Davis and Cameron Diaz were the only two females out there repping Man Biceps.
Nice arms and a nice back, Viola Davis!
Nice sculpted arms!
I must admit….we were severely disappointed.
What the heck ladies!?! I mean did I miss some memo about anorexic, skinny arms being the new red carpet trend?
Are these really the arms you would prefer?
Eat some meat. Lift some weights. Then maybe you’ll be the best dressed on the red carpet.
The Man Bicep Diet – 2 month update
I’m not a fan of taking photos. I don’t usually like how I look in photos and I avoid being in as many photos as possible.
BUT photos are really the best way to prove that your diet is working. Therefore, I spent a few hours this morning taking some fitness photos to show the results I got from the first 2 months of the Man Bicep diet. I’m a bit nervous to show them but I know this is key to proving just how right I am! 😉
I started this diet on January 1st with the intention of cutting off that last little bit of fat and being able to keep it off while still being able to get stronger!
So far I’m very happy with the results! The first two months were meant to really kick-start my fat lose.
The next phase of my diet starts on March 1st and it is more of a maintenance phase than the first one; however, during the next couple of months I will continue to lose fat while gaining strength and muscle until I reach the exact body composition I want!
And if my photos inspired you, here are more recipes from the Man Bicep Recipe Box to help you reach your goals!
Pull ups...they do a body good!
We can't just look good...we also have to kick some butt!
Show Me Yours!
I was so thrilled to receive this picture from Erin of her “man bicep!”
LOVE IT!!!! 🙂
Thank you Erin!
Erin started lifting 6 months ago and sent me an email today asking for workout and nutrition suggestions. I sent her an email back that is probably a bazillion times longer than she wanted, but what the hey! If you ask me for information, trust me you will get it.
Keep up the great work Erin! I love the man bicep!
Now everyone else…SHOW ME YOURS!
P.S. Feel free to email me with your workout and nutrition questions! I seriously live to discuss health, fitness and nutrition!
Man Bicep 