Arms & Shoulders

The 3rd gym day of the week is always the toughest. Got through this okay but did not increase weights and had a little trouble with the Toes-To-Bar. I still did my prescribed 15 that is part of the Toes-To- Bar Challenge but I have done more in other workout sessions.

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. Do 5 circuits.

• Dumbbell Overhead Triceps Extension (http://youtu.be/v3U2H16EzNw)
• Bent Arm Lateral Raise & External Rotation (http://youtu.be/L47Nk74bWoI)
• Standing EZ Bar Curl (http://youtu.be/QI_6gfzp6_U)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)

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/2S5M5lJ6ziQ)

Notes / Results:

• Time: 60 minutes. Okay.
• Weight: 200 pounds
• Dumbbell Overhead Triceps Extension - max 6 reps @ 40 pounds on 5th circuit. Matched a previous high but am not ready to move up yet.
• 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 @ 50 pounds (each side + EZ Bar = 115) 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 4 reps @ 85 pounds on 5th circuit. Last time was 1 rep. Killer. Need to keep working on this.