Arms & Shoulders - Manage What You Measure - 12 days until Tough Mudder

I am hitting a plateau with max weights and it is cutting into my number of circuits. Today I was only able to push through four circuits instead of the five which is the goal. Since I measure my results and progress on a daily basis I am seeing that an adjustment needs to be made. Going forward I will be cutting back on the max weights in order to make sure that I get my five circuits in. I am sure that my body will catch up so that I can push for heavier weights in the not too distant future.

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

• Barbell Front Raise (http://youtu.be/5VGep23XHwU)
• Lying Dumbbell Triceps Extension (http://youtu.be/SQ6_8exMujc)
• Seated Barbell Shoulder Press (http://youtu.be/UyTP5uZM3Sk)
• Standing Dumbbell Curl (http://youtu.be/sAq_ocpRh_I)

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

Notes / Results:

• Weight: 200. Very close to 199 (not a digital scale) but not there yet.
• Time: 50 minutes for four circuits.

• Barbell Front Raise: max 6 reps @ 75 pounds on 4th circuit. Last time 10 reps @ 75 pounds on 4th circuit.
• Lying Dumbbell Triceps Extension: max 7 reps @ 30 on 4th circuit. Last time max 8 reps @ 30 pounds on 4th circuit.
• Seated Barbell Shoulder Press: max 3 reps @ 85 pounds on 4th circuit. Last time max 5 reps @ 85 pounds on 5th circuit.
• Standing Dumbbell Curl: max 5 reps @ 55 pounds on 4th circuit. Last time max 5 reps @ 55 on the 5th circuit.