Good workout today and increased weight from last time on all but barbell push press. I had a hard time at my max on the 5th circuit.
Bad news is that yesterday I lost the battle to the donuts and cookies in the office. It showed up on the scale as I am now at 202. The battle to 195 continues. I will break through. Need more discipline.
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. Do 5 circuits.
Incorporate 10 core reps in between each set and 10 burpees (w/ 5 pounds dumbbells in each hand) at the end of each circuit:
Notes / Results:
- 55 minutes. Awesome.
- Weight - 202 pounds. I need to exercise more discipline at the office and at home at night snacking to get to 195. I am eating too many healthy snacks late at night and it is not helping. Maybe need a larger, healthy dinner.
- Dumbbell Overhead Triceps Extension - max 6 reps @ 40 pounds on 5th circuit. Moved up in weight from last time. Not ready to do that again yet but can hold here.
- Bent Arm Lateral Raise - max 6 reps @ 30 pounds on 5th circuit. Moved up in weight from last time. Not ready to do that again yet but can hold here.
- Standing EZ Bar Curl - max 6 reps @ 45 pounds (each side + EZ Bar = 95) on 5th circuit. Moved up in weight from last time. Not ready to do that again yet but can hold here.
- Barbell Push Press - max 1 rep @ 85 pounds on 5th circuit. Last time was 3 reps. Killer. Need to keep working on this.
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