Arms & Shoulders

Nothing really to comment on today. Just pushing my limits and hitting my max.

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 - 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.

• 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 in between each set and 10 burpees (w/ 8 pounds dumbbells in each hand) at the end of each circuit:

• Sit ups with 2&½ pound plate behind head (http://youtu.be/hYEnbuNy-h0)
• Elevated feet russian twists with weights (http://youtu.be/RKPBjVCe3-4)
• Hanging leg raises / toes to bar (http://youtu.be/RfgWnoPoo-o)
• Decline crossover sit ups with 2&½ pound plate behind head (http://youtu.be/8REamOXpa1Q)
• V-Ups (http://youtu.be/iP2fjvG0g3w)

Notes / Results:

• Time: 65 minutes. Need to get this to 60.
• Weight: 200. Back to teetering on 199 and closer than ever. But not there yet.
• Incline Dumbbell Curl: max 6 reps @ 45 on 5th circuit. Previous max was 40. Probably need to hold here instead of increasing weight next time.
• Dumbbell Shoulder Press: max 6 reps @ 35 on 5th. Again need to hold. Had done this max before and was going to try to increase weight but could only do 3 reps on 4th circuit at 35. Came back and did 6 reps @ 35 on 5th circuit. Not ready for 40.
• Dumbbell Overhead Triceps Extension: max 6 reps @ 35 pounds on 5th circuit. This was a previous high. Ready for 40 next time.
• Lateral Raise: max 6 reps @ 30 on 5th circuit. Did 30 on 4th & 5th circuit. Not ready for 35. Previous high was 2 reps @ 35.