Arms & Shoulders - 25 until Super Spartan, 60 until Toug Mudder - In the home stretch

Back to the gym with 25 days until Super Spartan, 60 until Tough Mudder. Getting back on diet since I have four pounds to lose in the next three weeks.

Today the focus is on arms and shoulders. Usually today would be a chest day but I thought that I would mix things up and put that at the back end of the three days at the gym per week rather than the front.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.

• Incline Dumbbell Curl: (http://youtu.be/z3RQrVlZpvo)
• Dumbbell Shoulder Press (http://youtu.be/kMWmQ30QIcg)
• Dumbbell Overhead Triceps Extension (http://youtu.be/v3U2H16EzNw)
• Lateral Raise (http://youtu.be/geenhiHju-o)

Incorporate 10 core reps (sit ups, elvated feet russian twists, leg ups, decline cross over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• Time: 60 minutes. Seemed to have plateaued on time for all of these workouts. Not going to worry about it.
• Weight: 204. 5 pounds lighter than the last time I did this routine. I still have 4 pounds to lose in a little over three weeks.
• Incline Dumbbell Curl: maxed 7 reps @ 40 on 4th circuit. Last time could only do 4 reps on 4th circuit.
• Dumbbell Shoulder Press: maxed 7 reps @ 35 pounds on 4th circuit. Improvement of one rep.
• Dumbbell Overhead Triceps Extension: max 6 reps @ 35 pounds on 5th circuit. Improvement over 8 reps @ 30 pounds on 5th circuit last time.
• Lateral Raise: max 2 reps @ 35 pounds on 5th circuit. Improvement over 10 reps @ 30 on 4th & 5th cycles last time. I understand why I did not go up in weight last time.