I started out my workout doing 100 Kettlebell Swings then did STS Meso 1 disc 11 back and biceps. I then did 4DSplit High Intensity Step cardio prmix, followed this with STS extended stretch and Tracey's yoga solutions w/up and standing which was led by Josef for another 19 minutes of yoga. Total calories burned today was 730 50% fat. This was my last disc for Meso 1. I did them out of order
Tomorrow may be a brief treadmill run as I have to be out the door by 6:30.
STS Back and Biceps
lat pulldowns with band -blue 10 reps
double arm rows with band- blue 28
seated overhead extensions one arm-15# 10 reps
chin ups- BW 10 reps
flat bench barbell triceps extensions-45# 15 reps
one arm row-35# 15 reps
t pull with band-green 36 reps
flat bench tricep extensions-20# dumbbells 15 reps
barbell rows- 57# barbell 21 reps
y's with band-green 36 reps
kickbacks one arm-16# 15 reps
one arm horizontal row-31# 15 reps
deadlifts- 31#dumbbells 8 reps
seesaw push ups-BW 20 reps
one arm press down with band-blue 36 reps
chin ups- BW 12 reps
seated overhead extensions both arms-32# 15 reps
Barbell rows- 57# 21 reps
double arm rows with band-blue 36 reps
side leaning 1 arm overhead extension on ball-16# 15 reps
pullovers- 42# 15 reps
kickbacks double arm-16# dumbbells 15 reps
one arm band kickback-blue 36 reps
pull ups-BW 9 reps
cross body kickbacks-16# 15 reps
dumbbell row both arms drop sets- 10 reps each 31's, 26's,21's
close grip bench press drop sets-10 eache 26's, 25's, 21's
