Shoulder, Biceps, Triceps Day {Day 14}

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Day 14 of my weight loss journal, 1500 calories. Shoulder, biceps, triceps workout. (See the other days in this weight loss journal here)

Day 14 10 pound weight loss

Day 14: 114.6

A teeny bump up in the scale from yesterday, but again. When you weigh every day and see the fluctuations, it’s less worrisome. The best gauge of progress is to weigh every day and take a weekly average! That way, the little ups and downs won’t be so stressful!

My Meals

For the record, I prefer eating the same foods every day. I don’t find it boring. In fact, I find it downright enjoyable!

So, of course yesterday, I had:

  • Eggs and oatmeal *(with some sliced bananas)
  • Green salad with grilled chicken tenderloins on top
  • A peanut butter protein shake
  • and BBQ chicken with cauliflower rice.

The hard thing was this morning! For my Culinary program (I’m doing it through Park City Culinary Institute) we made clarified butter, which is SO tasty!! But then, it was egg day and I already love eggs. I made eggs several ways: over easy, over medium, over hard, French omelets, and eggs benedict. The fried eggs and the omelets was all cooked in the clarified butter. I don’t think I’ve ever cooked eggs in butter before. I always use cooking spray. And OMG!! They were SO good. I’m glad I didn’t know how delicious they were before today. Plus, you know I almost exclusively eat egg whites, so to have a whole omelets of full eggs, cooked in butter, I was in HEAVEN!

And the Hollandaise sauce I made for the eggs benedict. It was 8 ounces of clarified butter (which was reduced from a full pound of butter!). So, that’s dangerous as well! I can’t even imagine how many calories was in that.

I’m just saying, I went a little over board on the eggs and butter, and I’m a little nervous about the weigh in tomorrow.

My Workout

Today was shoulders, biceps and triceps. I also ran for 2 miles on the treadmill. I’m hoping to do a long run tomorrow, so I was saving up my energy for that.

Shoulder training

For shoulders, I went through these 4 exercises:

  • Lateral raises, both arms and then each arm single. 4 sets, 12 reps for both arms, and 4-5 for the singles.
  • Bent over fly’s – 4 sets, 15 reps.
  • Overhead shoulder press, 4 sets 8 reps (Heavy weights!)
  • Upright rows, 4 sets 12 reps.

Biceps/Triceps training

I used to do biceps and triceps on Saturday’s. But, my gym opens late on Saturday’s, and It felt like a waste of a trip just for biceps and triceps. So, I moved them to Friday with my shoulders, and I like it much better! I did:

  • Bicep barbell curls 4 sets 12 reps
  • Tricep extensions, 4 sets 12 reps.
  • Bicep hammer curls, both arms 4 sets 12, and then singles 3-4 more reps each
  • Tricep dips, 4 sets, 15+ to failure

That’s it for today. Be back tomorrow!

READ DAY15 –> LEFTOVERS CAN RUIN YOUR DIET

Amy Roskelley strength training workout
Day 14 shoulders biceps and tricep

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