Arms & Shoulders

Just keeping at it. I still monitor my weight but can’t focus on it anymore. I guess that I will have to be happy at the 200 pound range. Today I weighed in at 202.

On the positive side, I continue to improve upon or increase the amount of weight I lift on every exercise every day.

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 - 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.

• Barbell Front Raise (http://youtu.be/5VGep23XHwU)
• Lying Dumbbell Triceps Extension (http://youtu.be/SQ6_8exMujc)
• Seated Barbell Shoulder Press (http://youtu.be/UyTP5uZM3Sk)
• Standing Dumbbell Curl (http://youtu.be/sAq_ocpRh_I)

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 5 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 5 pound plate behind head (http://youtu.be/8REamOXpa1Q)
• Kettlebell V-Ups (http://youtu.be/AeTomKgSPg4)
• Towel Pull Ups (http://youtu.be/-rJDAdqJQ_4)

Notes / Results:

• Weight: 202.
• Time: 65 minutes. Too long. Did this in 55 minutes last time.

• Barbell Front Raise: max 6 reps @ 85 pounds on 5th circuit. 10 pounds heavier than last time.
• Lying Dumbbell Triceps Extension: max 6 reps @ 35 on 5th circuit. Matched previous high. Not ready to take it higher here yet.
• Seated Barbell Shoulder Press: max 6 reps @ 95 pounds on 5th circuit. 10 pound increase over previous max.
• Standing Dumbbell Curl: max 6 reps @ 55 pounds on 5th circuit. Broke through a plateau by getting all 6 reps in.