Today was Shoulders & Traps and I had a great workout! I woke up with a bad headache but took some ibuprofin and felt better. By the time I started my workout and cranked my music I was ready to go. In fact, I didn't want to stop so I did some ab work too!
2 minutes rest between each exercise except when I went to the 15 rep sets. Went right into it after the 3rd set!
SHOULDERS:
Overhead Barbell Press - 35#/12 reps - 2 sets (warmup)
Overhead Barbell Press - 57#/6 reps - 3 sets
Overhead Barbell Press - 43#/15 reps
***This one went well and 43# for 15 reps was perfect. Up 2# with the 6 rep sets.
Upright Rows - 55#/6 reps - 3 sets
Upright Rows - 41#/15 reps
***Up 5# for the 6 rep sets. Felt great!
Seated Lateral Raise - 15's/6 reps - 3 sets
Seated Lateral Raise - 11's/15 reps
***15's sort of hurt my right shoulder a bit. After the 1st set I was ok. 11's killed with the 15 reps! Up 3# with the 6 rep sets.
Seated Bent Over Lateral Raise - 20's/6 reps - 3 sets
Seated Bent Over Lateral Raise - 15's/15 reps
***Really felt these at 20#. Up 5# for the 6 rep sets.
TRAPS:
Today was Shoulders & Traps and I had a great workout! Had a little pain in my right shoulder but it's ok now.
Got this ab work from the November, 2010 issue of Oxygen on page 118. Was a pretty good routine but my low back is talking to me right now. I'm hoping it doesn't do anything bad in a few hours.
ABS:
Stability Ball Weighted Crunch - 8#/15 reps
Standing Torso Rotation - 10#/12 reps each side
Seated Medicine Ball Knee Tuck - 8#/15 reps
Weight Plate Decline Bench Crunch - 10#/15 reps
Diagonal Medicine Ball Woodchop - 8#/12 reps each side
***Did this all the way through twice with a 1 minute rest between each set. Really felt the Standing Toroso Rotation, that on was way cool.
That is all...
Amish country was a blast but was very crowded. Weather was beautiful with sunshine and blue sky with a few intermittent rain drops. Couldn't have asked for a better day. :cloud9: Met up with another cousin and her hsuband for lunch so that was an added bonus! Walked a lot and I was so tired last night. Too much bad sweets, need to eat good today.