Hard Core Fitness Maniacs for Mon May June 13

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Today I worked back and biceps

lat pull down band 12 reps
t pull 12 reps
y's 12 reps
chin ups 12 reps
chin ups 12 reps

one arm row 25# 12,10, 8, TF reps

barbell row 50# 12, 10, 8 TF

deadlifts, 70# 12,10,TF

Barbell curl 30# 12, 10,8, TF

seated alternating 17# 12,10, 8

preacher curl on ball 15# 12, 10, TF

 

[WD]

This morning was Urban Rebounding Extreme-MT Greg Cook Metabolic Intervals and Circuits 49 min 408 calories, HR 134 avg-159max, 22 mmin in zone 129-144. I then did Pure Strength Back and Biceps increasing most of the weights from last week. 43 min, 300 calories. I finished off with Turbo Fire Stretch 10, 13 min 40 calories. Total time was 1 hr 45 min and calories burned was 748 calories.
Back and Biceps
w/up t bar row set 55lb 16 reps(up from 40)
t bar rows- 70lb 3 sets 10 reps(up from 55)
bent over rows 70 lb 3 sets 10 reps (up from 65)
1 arm rows 30lb 2 sets 10 reps (up from 25)
shrugs- 15lb 2 sets 20reps
barbell curls 51lb 2 sets 10 reps (up from 45)
seated dumbbell curls 22.5lb 2 sets 10 reps(up from 20)
negative curls 46lb 2 sets 10 reps (up from 40lb
concentration curls 2 sets 12 reps 1 set 22.5lb, 1 set 20lb (up for 1 set from 20)
Abs I used a 15lb dumbbell for most of the crunch moves
Have to run. I have someone coming in a few minutes about a storm shelter.

Roselyn, nice workout