Finally posted yesterday's workout (not completed until afterwork)
BACK
Pyramids:
Dumbbell Pullover: 30#/35#/40#/35#/30# - 12/10/8/10/12 reps
Double Arm Rows: 20's/25's/30's/25's/20's - 12/10/8/10/12 reps
***RESTED***
Repeated again but UP pyramid only. Same Weights
Gym Style:
T-Back Squeeze w/Band: I think it was equivalent to the green band (was at gym, different band type)
BICEPS
Pyramids:
Hammer Curls: 10's/12.5's/15's/12.5's/10's - 12/10/8/10/12 reps
Traditional Curls: 10's/12.5's/15's/12.5's/10's - 12/10/7/10/12 reps
***RESTED***
Repeated again but UP pyramid only. 8's/10's/12.5's
***Tried, but just couldn't get the last traditional rep in with the 15s, had to decrease weight on the second round.
Gym Style:
Curl Up/Reverse Downs: 12.5's - 10 reps 4/4 ct.
SHOULDERS
Pyramids:
Rear Flies: 3's/5's/8's/5's/3's - 12/10/8/10/12 reps
Lateral Raise: 3's/5's/8's/5's/3's - 12/10/8/10/12 reps
Front Raise: 3's/5's/8's/5's/3's - 12/10/8/10/12 reps
Could have gone heavier on the rear flies, but at the gym, its just too many weights to be laying around me
Did not repeat Up
Gym Style:
Overhead Press: 15's - 3 sets/10 reps 2/2 count
Added:
Upright Row: 12.5s - 2 sets/10 reps, 15s - 1 set/10 reps
This morning, I did the Cardio Scramble Drill Max Premix. As with most premixes, it was one I hadn't done before, and it kept my heart rate in the high end of my zone for most of the workout. 46 minutes, 492 calories burned.
I worked my abs yesterday, never done KPC abs on Monday
