Hi Ladies!
This morning was PS Chest, Shoulders & Tris (which was fortunate because I woke up late!). I thought this workout was much more effective than Back & Biceps. Like Deanie, the T-Bar rows and shrugs did nothing for me but biceps were good for me and I was able to go my heaviest on the barbell curls. I wanted to do abs this morning but ran out of time so I'm going to try and fit in one of Cathe's new ab workouts tonight. Here are my stats for today:
Chest:
Bbl Bench Press (light) - 26#
Bbl Bench Press (heavy) - 50# (my heaviest so far!)
Bbl Incline bench press - 50# (Set 1 - 10 reps, Set 2 - 8 reps)
Dbl Incline bench press - 21#
Dbl Incline fly - 21# - 8 reps
Supersets (press and fly) - 19# - only 7 reps
Shoulders:
Arnold Press - S1 - 15#, 10 reps, S2 - 15# 7 reps, 13# 1 rep, S3 - 13# - 8 reps
Seated Clean & Press - Both sets 8# (I like this exercise)
Standing Side Lat Raise - 10# both sets
Reverse Flys - 2 sets at 8#
Seated Lat Raises - 8# (1 set at 16 reps)
(I probably could've gone heavier on everything except the Arnold Press)
Tris:
Close Grip Press (pyramid down 12-10-8 reps) - 15# all sets
Db French Press - Both sets at 10#
Cross Body Kickbacks - 2 sets at 10#
Db French Press - 1 set of 12 reps at 10#
Dips with 36# barbell - 2 sets
I previewed Legs & Core last night. I'm probably not going to be doing Legs since this is heavy lifting and a lot of squats. Here's a short breakdown:
Round 1 - Barbell squats - 20# 32 squats in all at different counts
Front squats - 35# barbell standing with heels on 2x4 feet together, bar in frtong of your chest hands together - 1 set at 12 reps and the next at 8 reps
Deadlifts - 20# dbbls standing on high step topper - 2 sets at 8 reps
Round 2 - Plie squats - high step at 6" (1) 30# dbbl - Bend down, pick up weight, put it down and stand - alternating arms - 2 sets at 16 reps
Put topper back on step
Leg press from side with 20# dbbl - 2 sets of 12 reps on each side
Round 3 - Low Plane Lunges - Put top of foot on high step - front foot is by dbbls (like a runner's stance) - 2 sets at 10 reps
Leg Press (focus on outer thigh) (3 risers) 12# dbbl and 5# ankle weights - 12 reps (like in Legs & Glutes)
Round 4 - Band - Sitting on step criss cross band in feet and push foot out to side, alternating feet, then 4 to one side and 4 to the other
Another round of barbell squats with 40# barbell varying counts
Core work:
Leg Thrusts (Deanie - these are like in and outs in Ab Ripper X)
Split leg - pulse up for 1, then 2, then 3 and then 4 and down.
Leg Thrusts again
Split Leg again
Oblique crunches and then straight leg lift with arm to thigh
Roll up with 2 quick jabs and roll down - 12 reps
Lying flat with hands overhead pulses to ceiling
Jabs again
Pulses again
I think I like the ab work in Shoulders, Calves & Core better but both ab workouts look good.
Deanie - Thanks for posting your weights for PS a while back. I used it as a guide which worked pretty well. Hope you have a good conference. Sorry we won't be talking later.
Gin - Those were a lot of mean looking faces you posted after those drills! Are you glutes screaming at you yet? Enjoy your lunch today. Isn't cleaning fun?
I watched DWTS. I'm glad Mark went home. I watched it late so I was kind of fading in and out when J Lo was performing with the dancers but from what I saw it looked really good.
Tracee - Glad you enjoyed LIS. I hope everything works out with DS. Is choir like an elective where he may be able to choose a different one or is he stuck with it? Will you be talking with the teacher about the bully?
Sorry for the long post but thought you'd like the breakdown of Legs & Core. Hope you all have a great day. BBL.
Marcy
