Arms & Shoulders - 30 days till the Super Spartan & 65 until Tough Mudder

New personal records for some exercises. Did this routine in 65 minutes when I have done it in the past in 55. Need to work on that.

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.

• Dumbbell Overhead Triceps Extension (http://youtu.be/v3U2H16EzNw)
• Bent Arm Lateral Raise & External Rotation (http://youtu.be/L47Nk74bWoI)
• Standing EZ Bar Curl (http://youtu.be/QI_6gfzp6_U)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)

10 core reps (sit ups, elevated feet Russian twists with weights, leg ups, decline crossover sit ups, and v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• 65 minutes. Last time did this in 55 minutes. Need to work on time for increased intensity.
• Weight - 205 pounds. Continue to hold onto recent weight loss gains. I probably will not work out again until Sunday and this weekend I will be way off diet. The reading on the scale on Monday may not be pretty.
• Dumbbell Overhead Triceps Extension - max 5 reps @ 35 pounds on 5th circuit.
• Bent Arm Lateral Raise - max 4 reps @ 25 pounds on 4th circuit. Improvement over last time when I couldn’t do 25 pounds.
• Standing EZ Bar Curl - max 10 reps @ 35 pounds each side + bar. Improvement over 10 reps at 32.5 each side on 5th circuit last time.
• Barbell Push Press - maxed 4 reps at 85 pounds on 4th circuit. Last time could only do 3 and then went down in weight for 5th circuit. This time did 4 reps @ 85 on both 4th & 5th.