DO WHAT YOU WANT! JUST GET IT DONE!" for Jan.19, 2009

[bayerngirl]

Good moring girls,

Today we will do PS Chest, Shoulder & Triceps - Add one extra set to any 2 set exercise.

Since this is the last week of the rotation, what are you plans for next week? I will start Debbie's Dec. or Jan. rotation again until STS arrives! for cardio I wll go to the gym! I still have to work on my 1RM, haven't done one yet! I am really slow, lol!

Have a great workout and day!

 

[bayerngirl]

Hi girls

I am done with PS Chest/Shoulders + Triceps!

CHEST

Push ups on my knees – 2 sets/12 reps
Barbell Bench Press w/u – 16 reps/ 50#
Barbell Bench Press – 2 sets/10 reps 6lb/65 lb + 65lb
Incline Barbell Bench Press – 2 sets/10 reps/ 65 lb/65lb
Incline Dumbbell Press – 10 reps/25lb
Incline Dumbbell Flies – 10 reps/25 lb+ 20 lb
Incline Super Sets – 9 reps 15lb

SHOULDERS
Standing Arnold Press – 3 sets/10 reps/ 15lb/15lb/15lb
Seated Clean & Press – 2 sets/8 reps/10lb/10lb
Standing Side Lateral Raises – 2 sets/10 reps/ 10lb/10lb +10lb
Reverse Flies – 2 sets/10 reps 8lb/8lb
Seated Side Lateral Raises – 16 reps/ 10#


TRICEPS
Close Grip Dumbbell Press – 1 set/12 reps 20lb ; 1 set/10 25lb ; 1 set/8 reps 25 lb/
Lying Tricep Dumbbell Extensions – 2 sets/10 reps 10lb/10lb +10lb
Cross Body Dumbbell Extensions – 2 sets/10 reps/10/lb/10lb +10lb
Lying Tricep Dumbbell Extensions – 12 reps/10lb+10lb
Weighted Dips – 1 set/20 reps 1 set/24 reps No weights

My triceps are fried!

Have a wonderful day and workout!

 

[punka274]

Morning girls!

Belinda-I bet your Chest and Triceps are fried....Great workout girlfriend!!! Your doing so great!

Hey to everybody!

Today is a cardio, TTOTM has poked its ugly head out yesterday so it will be an easy cardio today. Im tired and ill already

have a great day!

 

[bayerngirl]

Good morning Amelia and all how follow,

Amelia, take it easy today, ok! Hope you feeling better soon! Yah, my Chest if fine, it's my triceps that are on fire!

Hi to everyone that follows, BBL!

 

[Juanita]

Good Morning Ladies,

Belinda: Great Job!! You go girl!!!

Amelia: Please take it easy!!! Get well!!

Today is KPC. I really like this dvd.

Have fun!!

Hello to all the follow!!!

Jay

 

[bayerngirl]

Hi girls,

Jay** have fun with KPC! This on is on my rotation tomorrow!

Amelia** hope your are resting, girl!

Heidi** where are you? Mmmm...maybe your internet is down again Hope you check in with us soon!

I will talk to you girls tomorrow morning! Bright and early!

 

[Juanita]

Just a quick peek.....

Belinda: have a great evening. see you in the am.

Amelia: yes, do take plenty of rest. i hope you are resting.

Heidi: where are you? hope everything is okay. oh yeah..that right...maybe your internet is down again. thank belinda for the reminder. i forgot.
darn!!! don't you hate it. hope you check in with us soon...

Have a wonder evening!!!

Jay