Monday, October 28, 2013

Time down (50 minutes), Weight Up (203, uugh) - Arms & Shoulders

Weight was up to 203 but I completed this workout in 50 minutes. Really got in there and stayed focused.

Starting the week with Arms & Shoulders instead of Chest & Back so that the routine is not on the last leg of 3 days in a row at the gym. Funny thing is that I ran on Saturday and did a Total Body on Sunday so it was on the last leg of 3 days in a row. I like to take Mondays and Fridays off but due to a morning work meeting I have Tuesday morning, I worked out today, will make tomorrow a rest day, do legs on Wednesday and Chest & Back on Thursday.

Warm Up:

Arms & Shoulders Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.

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

Notes / Results:

  • Weight: 203. Not good. Clamping down on the diet with the goal to hit 195 by Thanksgiving.
  • Time: 50 minutes. Great time. Kept focused and moving quickly.
  • Barbell Shoulder Press - max 6 reps @ 75 pounds on 5th circuit. Ready to move up but realize that 85 is a killer.
  • Bar Curl - max 6 reps @ 75 pounds (25 each side + 15 pound EZ bar) on 5th circuit. Was going to get to 80 but had a hard time on 4th circuit only able to do 4 reps so I couldn’t move up.
  • Dumbbell Front Raise - max 6 reps @ 40 pounds on 5th circuit. It was tough to complete but ready to move up here too.
  • Lying Triceps Extension - max 6 reps @ 85 pounds on 5th circuit. Barely got this done. Not ready to move up.

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