Upped to 8 pound weights on burpees / Chest & Back day

Good is that I went from holding 5 pound dumbbells during burpees to 8 pounds. Also, found my zen and matched or increased weight on all exercises.

Bad is that I took 75 minutes when I want to get closer to 60 and that my weight is at 202. Significant changes to my diet coming soon. I need to completely eliminate carbs & glutens to drop weight.

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.

• Decline Bench Press (http://youtu.be/OR6WM5Z2Hqs)
• Rear Lateral Raise (http://youtu.be/CmXcfXEF5qY)
• Dips & Pullups (Dips: http://youtu.be/OKQd40AGP5w Pullups: http://youtu.be/HPy7nNUYUL0)
• EZ Bar Pullover (http://youtu.be/hJtdMq6sZ9g)

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: 75 minutes. Need to get to 60 but my excuse is that I had a lot on my mind and was glad to find my zen during my time at the gym.
• Weight: 202 pounds. I have been eating rice with lunch, whole grain oatmeal in the morning and snacking too much on peanuts at night. This all needs to come to an end. Back to a stricter paleo diet.
• Decline Bench Press - max 6 reps @ 175 (65 each side + 45 pound bar) on 5th circuit. Previous was 165. May try to go higher here next time.
• Rear Lateral Raise - Max 6 reps @ 35 pounds on 5th circuit. Matched a high on weight. Last time could only do 5 reps.
• Dips - max 6 reps with 10 pounds on 5th circuit. East to do and need to move up in weight here although I did have trouble with these in the past and this represents a major advancement.
• Pull Ups - 5 reps on all 5 circuits using a rope. Great progress since previous max was 4 reps on first 2 circuits and 3 on the last 3.
• EZ Bar Pull Over - max 3 reps @ 85 pounds (35 each side + 15 pound EZ Bar) on 5th circuit. Huge improvement of 15 pounds over last max.