Arms & Shoulders - 32 days until Tough Mudder

After the Super Spartan on Sunday, and even though I vowed to take a week off to recover after it, I found myself in the gym very early this morning. Good improvements over the last time I did the workout and glad to be back in the groove preparing for the Tough Mudder in about a month.

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:

• 60 minutes. Last time did this in 65 minutes.
• Weight - 203 pounds. Good to see after taking 3 days off before the Super Spartan and then gorging on pizza and beer on Sunday. I am back to the diet and the goal is to get to 195 for Tough Mudder.
• Dumbbell Overhead Triceps Extension - max 7 reps @ 35 pounds on 4th circuit. Previous high was 5 reps on 5th circuit.
• Bent Arm Lateral Raise - max 7 reps @ 25 pounds on 4th circuit. Previous high was 4 reps on 4th circuit.
• Standing EZ Bar Curl - max 10 reps @ 40 pounds (each side + EZ Bar = 95) on 5th circuit. Still pushing this one up every time. Last time did 10 reps @ 35 pounds each side + bar.
• Barbell Push Press - max 6 reps @ 85 pounds on 4th circuit. Previous high was 4 reps.