Back & Biceps
Back:
-close grip lat pull downs
-wide grip lat pull downs
-cable rows with rope
-T-bar row
-dumbbell deadlifts
Biceps:
-cable curl with straight bar
-incline dumbbell curls
-alternating dumbbell hammer curls
TIP OF THE DAY: HAPPY HALLOWEEN!!!! Having trouble staying away from all the treats? The best advice I can give is to keep the candy out of your house and out of sight. When you see it, you WILL want it, so don’t make things harder on yourself by even having it within reach. If having those treats around you is unavoidable and you do indulge, get out of the thinking that your day is ruined diet wise. Every moment is a chance to start fresh, so if you have a few M&Ms and some candy corn, take a deep breath and savor that taste, then move right back into your diet. One temptation given into does not need to transpire into a full day of bad eating! Have a HEALTHY Halloween 🙂
How long do you have after your workout to reap the max benefits?! I've heard so many different things from 30 mins to up to 2 hours, but I feel like that's too much of a stretch! ha
I would say no more than 30 minutes. I take mine around 5 minutes after completion – your body will be most receptive to nutrients than, which decreases over time. Also, there is a lot of talk especially recently on how taking protein PRIOR to your workout is actually more beneficial than after. I take a shake both before and after, sipping on branch chain aminos during, and I take my post-workout shake with Chain'd Reaction, which is a carb/glycogen replacement supplement.
Please let me know if you have any other questions 🙂