Curls for the Girls: drop sets, super sets, and fish tacos.

Morning! It’s Wednesday, which means we’re halfway to the weekend!

This weekend is particularly special because it is the NEDA Walk, Boston, hosted by MEDA! I’ve decided to volunteer with a few other group leaders this year, so it should be a good time! The walk is happening at Newton North High School and the goal is to raise $90k. It should be pretty incredible, so come on down if you’re in the area! (I still think it’s really weird that NEDA hosts walks to raise ED awareness…like what a great opportunity for compulsive exercisers to shine! Oy. Oh well).

So far this week HAS been pretty quiet, which is a change for me. I’m loving that the weather seems to be improving and I have some free time to enjoy it. Yesterday, I did the following back and bicep superset workout. This workout features super sets and drop sets. Super sets are two exercises (of opposing muscle groups) performed back to back with no rest. Drop sets are performed after the last heavy super set, where the weight is dropped to about 50% of your max and performed until failure. Drop sets cause muscle fatigue by engaging slow and fast twitch muscle fibers and are thought to increase muscle mass (aka strength and definition!)

Sorry, but my photographer was unavailable again. Just know that I was wearing my favorite wedgie shorts.

Back and Bicep Drop Set Burner

Perform each super set 3 times, with 8-12 reps per exercise (12 on the first round, 10 on the second, 8 on the third, with increasing weight). Follow the third super set with an immediate drop set. Rest 1 minute between sets.

IMG_0683

You probably know most of these exercises by now. The only newer one is the “reverse curl”. I didn’t actually do a reverse curl, but I’m not sure what I did is called. Start by doing a standard dumbbell bicep curl, then when you reach the top, flip your hands toward the ground and descend slowly. This targets the brachioradialis, which is located in the forearm. I’ve never done this exercise before, and I was amazed by the weakness in this area! Hello forearms!

This workout was deceptively hard! My arms were dead at the end due to all those drop sets! I texted Chris halfway through saying I was ready to quit and he sent me this picture:

IMG_5172He knows me so well.

After my workout, I was starving and threw together some fish tacos. YUM! And so easy!

IMG_5171

 

Recipe:

Serves 3-4

  • 4 Tilapia filets
  • 2 cups broccoli slaw
  • 1 medium avocado, chopped
  • .5 cup crumbled goat cheese
  • 1 tbsp Mrs. Dash no-salt seasoning
  • 4 whole wheat tortillas (I used Trader Joe’s low carb version)
  • hot sauce to taste

Preheat the oven to 350ยฐ. Line a baking sheet with foil and spray with cooking spray. To prepare fish, pat dry with paper towels (otherwise they get mushy!) and season with Mrs. Dash (or what ever kind of seasoning you like!). Bake for 10-12 minutes, until fish is flaky. Then go to town with toppings! I like to eat mine warm with a handful of raw broccoli slaw, avocado, and goat cheese, and top with a ton of Cholula hot sauce. I ate 2 tacos and served them with a combo of black and garbanzo beans that I warmed in a pan. A note about toppings: Tilapia is a very lean protein. This meal requires some fat to make sure your body absorbs the nutrients of the fish and veggies. So while avocado and goat cheese are on the more fattening side, they are really important in order to make this a balanced meal. Plus, they taste damn good.

Also, notice the glass of wine. Chris and I had decided that this week we were going to detox from booze…then he came home with this bottle claiming that wine doesn’t count. I mean, he’s a scientist…so he’s probably right ๐Ÿ˜‰

That’s it for me! Have a spectacular day!

xoR

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One thought on “Curls for the Girls: drop sets, super sets, and fish tacos.

  1. Pingback: well, hello monday… |

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