Today was STS Week 4, Disc 10, Chest, Shoulders & Biceps. Had a good workout but for some reason it was taking me forever to set up with each exercise. I found myself pausing more and I wasn't happy about that. Oh well. I have to say, I am LOVING all the pushups in this mesocycle. I will miss them with the next two meso's.
Pushups - Pyramaid Up - 4 reps/4 cnts up and down
Pushups - Pyramaid Up - 8 reps/2 cnts up and down
Pushups - Pyramaid Up Singles - 16 reps singles
Superset Seated Lateral Raise & Seated Rear Flys (dumbbell) - 8's/10 reps for lateral raise & 12's/10 reps for rear flys
Drop Sets:
Standing Dumbbell Curl - 25's/10 reps
Standing Dumbbell Curl - 20's/10 reps
Standing Dumbbell Curl - 17's/10 reps
Incline Chest Flys (dumbbell) - 25's/15 reps
Seated Rear Flys into Band Pulls - 15's/15 reps; green band
Bonus Band Pulls - Green band/15 reps
Incline Curl Alternating & Rotate at Top (dumbbell) - 17's/15 reps
Pushups -Wide, Standard, Narrow-3 reps - Love this one, got a great burn.
Incline Side Raise on Stablity Ball (dumbbell) - 6#/15 reps each side
Seated Barbell Isolation Curls - 35#/15 reps (I like this exercise too, good isolation on the biceps)
Chest Flys on Stability Ball (dumbbell) - 27's/15 reps
Lateral Side to Front Combo (dumbbell) - 5's/8 reps
Incline Band Hammer Curl - Green band/32 reps
Core Pushups - boot camp style - Love these too!
Seated Front Press Double Arms 1.5\'s (barbell) - 35#/12 reps
Reverse Dumbbell Curl - 16's/16 reps
Stability Ball Pushups- Ball at hips,knees, feet - I ran out of room with these. I started in the middle of my workout room and should have went back farther. Last set was hard to get into position for.
Functional Overhead Press (Rt & LF) then Front raise - 8's/7 reps
Barbell Curls with Band Attached - 35#/15 reps
Prone Pushups on Stability Ball - 20 reps
Seated Lateral Raise Both Arms High Ends (dumbbell) - 5's/6 reps
Seated Curls Alternating + Both Arms(db) - 17's/16 reps the 8 reps with both arms
Pushups 21's - Like these too!
Standing Barbell Front Press - 30#/21's
Barbell Curl Narrow Grip - 35#/21's
Staggered Pushups - 16 reps (I really like this exercise)
Drop sets:
Standing Overhead Press Both Arms (DB)- 17's/10 reps
Standing Overhead Press Both Arms (DB) - 15's/8 reps (should have been 10)
Standing Overhead Press Both Arms (DB) - 2's/9 reps (should have been 10)
Preacher Curl on Stability Ball Double Arm (dumbbell) - 15's/6 reps (this really hurt my elbows, should have done them on my preacher bench. Couldn't complete the set of 15.
Anyone notice that a lot of these segments are repeats from earlier Meso1 exercises? The warmups are always the same for each body part segments. LOL! And I notice repeats of what Cathe's says over and over again.
Heather - My knee has been great lately. Knock on wood.
Nice workouts everyone! Have a great Friday!!
So, that still counts right? I'm still good?