Battling Toes to Bar - Chest & Back Day

Glad to get this one in. Being that it is Friday, I did do it at a more relaxed pace causing the workout to be 70 minutes instead of the 60 minute goal. Also, teetering on 199 pounds but still at 200. As long as I can resist the donuts in the office kitchen I should break through 200 in time for my Sunday gym weigh in.

I have been increasing the intensity of my workouts by changing from leg ups to hanging leg ups and toes to bar. Actually, I am doing knees to chest, then a toes to bar. The reality is that I am not getting the toes to the bar every time and the last two days I am getting in 6 reps instead of the 10 rep goal. This is a work in progress and I will get there.

Good news is that I am still doing the routine burpees (not the arm up burpees) with 5 pound dumbbells. I am not exhausted yet so I see myself continuing with this and moving up to 8 pound weights in the near 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)

Chest/Back 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 Bench Press (http://youtu.be/dynoKEIcpoU)
• Underhand Lateral Pull Downs (http://youtu.be/vIUlk9zwFgM)
• Decline Dumbbell Flys (http://youtu.be/UA6NjBnj2fI)
• Single Arm Dumbbell Row (http://youtu.be/bDGYRuLwlRI)

Incorporate 10 core reps in between each set and 10 burpees at the end of each circuit:

• Sit ups (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 (http://youtu.be/8REamOXpa1Q)
• V-Ups (http://youtu.be/iP2fjvG0g3w)

Notes / Results:

• Weight: 200. Teetering on 199. I will get there by end of weekend.
• Time: 70 minutes. Could have done this in 60 if I really pushed myself.
• Incline Bench Press - max 6 reps @ 155 (55 each side + bar) on 5th circuit. Moved up in weight from last time and am ready to move up in weight again.
• Underhand Lateral Pull Downs - max 6 reps @ 195 on 5th circuit. Holding here. Since someone else was on the lat pulldown machine on and off I did 2 sets of towel pull ups. 5 reps each time which is an improvement over the 3 or 4 that I can usually do.
• Decline Dumbbell Flys -max 6 reps @ 40 on 5th circuit. Matched a previous high but not ready to advance weight here yet.
• Single Arm Dumbbell Row - max 6 reps @ 70 on 5th circuit. This also matches a high and I hit it on the 4th circuit. 75 on the 5th circuit was too hard to handle today so I did another 70 pound set.