Workout Wednesday & Update


Good morning and happy Wednesday everyone!

First an update.

I haven’t done a Transformation Tuesday post in a couple of weeks because well, it hasn’t been going as well as I was hoping. My workouts have been killer, but I’ve got, to be honest with myself, my nutrition has been a little off. Not much but enough to gain a little weight/retain water. I looked poofy, felt uncomfortable, and was a little down. Got my shit together, reworked my meal plan and as of this morning… My numbers are starting to move in the right directions again. Woo Hoo!!! Not sure I’ll be photo ready in less than three weeks but I’m going to bust my ass trying!

This week’s workout is for back & biceps. I’m going to be adding in pull-ups this week. Mine need work… mainly I need/want to be able to do one unassisted. Got a long way to go so it’s time to work on them more often.



Wide-Grip Lat Pulldown 4 sets X 15 reps X :90sec rest (increase weight every set)


One-Arm Dumbbell Row 3 sets X 15 reps per arm X :00 sec rest

Rack Pulls3 sets X 15 reps X :90 sec rest


Seated Cable Rows 3 sets X 15 reps X :00 sec rest

Bent Over Barbell Row 3 sets X 15 reps X :90 sec rest



Underhand Cable Pulldowns 3 sets X 15 reps X :00 sec rest

T-Bar Row with Handle 3 sets X 15 reps X :90 sec rest


Barbell Curl 4 sets of 21’s 7reps lower position to middle, 7 reps middle to upper, 7reps total curls :60-90sec rest.



Hammer Curls 3 sets X 15 reps X :00 sec rest

Concentration Curls 3 sets X 15 reps per arm X :90 sec rest

This workout is brutal, but if I have anything left in the tank, I’ll throw in a abs triple set in at the end.

Okay, that’s it for today! Have a great Wednesday everyone!


Meet Emmy Gatrell

Hi! I’m Emmy, a 42-year-old Stay-At-Home-School-Mom to two teenage boys, nine dogs, and a husband. I write and publish fiction in multiple genres including epic fantasy, urban fantasy, paranormal romance, dystopian, speculative fiction, and supernatural horror ranging from young adult through four-flame +18. As you can tell I love all things that go bump in the night ;) I also love food. I’ve published the first five cookbooks of my No Frills Cookbook Series. My first coffee table cookbook TACO FREAKS (52 Recipes and Thoughts about the Best Day of the Week) publishes soon!