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New Strength Training Workout: 21 Hold 'Em – Geek Turned Athlete

New Strength Training Workout: 21 Hold ‘Em

Happy Wednesday, everyone!  For the past week and a half, not only have I been on a no sweets kick, but I have also been trying out a new weight lifting program.

First, lets talk about the no sweets thing.  I measured my waist about two weeks ago, and was startled over the fact that I am an inch over what my measurements need to be for my waist in my wedding dress.  I won’t get to try on my wedding dress until two weeks before the wedding (next week) because it is in Asheville, NC, and I am in Germany currently.  So, I have decided to cut the sweets out.  I do admit, I have been going a little crazy with the sweets.  I LOVE them so much, and they are definitely my weakness.  I would have six pack abs right now, if I never ate any.  So far, so good.  I am trying to deal with cravings because of PMS right now, but I just think of my $1500 dress and how cheap I am ( I don’t want to have to buy another dress because I can’t fit into this one), and it pretty much has stopped the cravings.  The “no sweets month” does not apply to honey yogurt that I’ve been eating, the small amount of honey that I’ve been putting in my tea, and the cup of nonfat milk w/ ovaltine that I have been drinking instead of eating an entire cake.  Normally, I’m not one go on a “no sweets” day/ week/ month or whatever.  I’m more of an eat within moderation girl, but desperate times call for desperate measures!  Plus, you only get married once (or twice in my case to the same guy ;)), AND I was an idiot and ordered too small of a dress for myself!  It’s too late to re-order my dress unless I decided to postpone my wedding 6 months, which I’m not about to do!  After a week and a half of no sweets, I am where I need to be as far as the measurements go in the morning, but after eating all day my stomach gains an inch.  Since I have an evening wedding, this poses a problem.  We shall see if I can fit into my dress next week when I have to meet with my tailor!

On to my new weight lifting program! Generally done with bicep curls, 21’s involves doing 7 complete reps, 7 reps through the bottom half of the Range of Motion (ROM), and 7 reps through the top half of ROM with no rest in between.  I got this from Hers Magazine, and so far it is leaving my muscles smoked!!  Here it is:

Muscle Group/Exercise:Sets/Reps:Rest

21 Hold ‘Em

  • Chest/Dumbbell Flye: 4/21: 1-2 min
  • Shoulders/Lateral Raise: 4/21: 1-2 min
  • Back/Straight-Arm Pulldown: 4/21: 1-2 min
  • Triceps/Pressdown: 4/21: 1-2 min
  • Biceps/ Cable Curl: 4/21: 1-2 min
  • Quads/Leg Extension: 4/21: 1-2 min
  • Hamstrings/Leg Curl: 4/21: 1-2 min
  • Abs/Sit Up: 4/21: 1-2 min

Do this workout (21 Hold ‘Em) twice a week (Mondays and Fridays) with the multijoint workout in between (Wednesdays).

These are just examples of how the exercises should be carried out.  3 different ROM’s of 7 totaling 21 for each set.DSC02907 DSC02908


  • Quads/Squat: 4/8-10: 1-2 min
  • Hamstrings and Glutes/Romanian Deadlift: 4/8-10: 1-2 min
  • Chest/ Incline Bench Press: 4/8-10: 1-2 min
  • Back/Barbell Row: 4/8-10/ 1-2 min
  • Shoulders/ Overhead Press: 4/8-10: 1-2 min
  • Biceps/ EZ-Bar Curl: 4/8-10: 1-2 min
  • Triceps/ Close-Grip Bench Press: 4/8-10: 1-2 min
  • Calves/ Standing Calf Raise: 4/10-15: 1 min
  • Abs/ Hanging Leg Raise: 4/Failure: 1 min

I feel like I should have started this sooner!! I want my arms to look buff for the wedding, and I know that they would have being on this program if I had been doing it for more than a month!  I also messed around with my workout schedule so be sure to check that out!

Is any one else on a great weight lifting program?

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