Arms & Shoulders, 55 minutes, 201 Pounds - 22 days until Tough Mudder

22 days until the Tough Mudder, 201 pounds. Today was challenging to set new records but I got into the gym and completed the workout in under an hour. 55 minutes to be more exact.

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, elevated 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: 55 minutes. Last time this took me 60. Good pace.
• Weight: 201. Up from 200 but that is okay since I expect it to fluctuate.
• Incline Dumbbell Curl: max 10 reps @ 40 on 4th circuit. Didn’t have the juice for 45 on 5th. Last time maxed 7 reps @ 40 on 4th. #progress
• Dumbbell Shoulder Press: max 8 reps @ 35 on 5th. Improvement over last time when I maxed 7 reps @ 35 pounds on 4th circuit. Improvement of one rep.
• Dumbbell Overhead Triceps Extension: max 8 reps @ 35 pounds on 5th circuit. Improvement over last time of 6 reps @ 35 pounds on 5th circuit.
• Lateral Raise: Did 10 reps @ 30 on 3rd, 4th, & 5th circuit. Just can’t do 35 right now.