Today was STS Meso 1, Disc 7, Chest, Shoulders and Biceps. This was a real taxing workout. I was really burning on most of the exercises. Did well with the pushups, only went on my toes a few times.
Crossover Pushups - 16 reps on toes
Standing Overhead Press - 20's/10 reps
Standing Overhead Press - 15's/10 reps
Standing Overhead Press - 12's/10 reps
***This was drop sets with 10 seconds rest between each set. Got a huge burn with this one!
Barbell Curl - 25#/10 reps - 1 cnt up, 3 cnts down
***Thought I had 35# on this. Couldn't figure out why it felt so light.
Elmo Pushups on Stability Ball - 7/8 on floor
***I cannot stand this exercise. Too unstable on that ball. I did 7 on the ball and 8 on the floor.
Standing Barbell Front Raise - 25#/15 reps
Seated Incline Hammer Curls - 15's/15 reps
Flat Bench Chest Flyes - 25's/15 reps
Seated Overhead Press - 17's/15 reps
***These killed. Last two were a struggle.
One Arm Preacher Curl On SB - 20#/15 reps
***Used my preacher bench, not the ball.
Pushups - Standard - 8
Pushups - Wide - 8
Pushups - Standard - 10 Toes/10 Knees
***Drop sets again, 10 second rest between each set of pushups. Last set was suppose to be 30 reps. Yea right!
Alternating Seated Overhead Press - 15's/12 reps
***Should have been 15 reps. These burned like a mofo.
Seated Barbell Isolation Curls - 25#/15 reps
***Should have gone up a little.
Chest Flyes on Stability Ball - 20's/15 reps
***Wow did these burn. Really felt them.
Lateral Side to Front Combo - 8's-5's/2-6
***8's were way too heavy for this, did 2 sets wtih 8's and then the rest with 5's.
Incline Band Hammer Curls - Green band/32 reps
***This is a cool exercise!
Straddle Pushups - 18 Reps
Side Leaning Lateral Raise - 6#/15 reps
***6# was way too heavy for my right side where my shoulder hurts. Should have dropped it to 5#.
Seated Alternating Curls & Both Arms - 17's/16 reps and then 8 reps with both arms
Staggered Pushups - 16 reps
***I like these, they are easy for me.
Bow & Arrow w/Band - Green band/19 reps
Wide Grip Barbell Curl - 25#/21's
***Need to go up, here is where I realized I had only 25# on the bar.
Pushups Drop Sets - 14 reps
Pushups Drop Sets - 12 reps
Pushups Drop Sets - 10 reps
Pushups Drop Sets - 8 reps
Pushups Drop Sets - 6 reps
***10 second rest between each set. At this point I was fried. Had to go down on my knees for two reps with the 3rd set. Did on my toes for the rest.
Standing Upright Barbell Rows - 30#/15 reps
Alternating Standing Curls then both arms - 15's/16 reps; 8 reps with both arms
Pushups - 21's
***Was fried here. Did the low end on knees, high end on toes, full on knees.
Standing Barbell Front Press - 30#/21's
Narrow Grip Barbell Curl - 35#/21's
Brutal workout. I am still feeling it!
Be back later with updates and personals!
Loved the results I got from it!
