I stayed up till 2 am painting this morning. Neck and right elbow were aching this morning so I iced and too Advil and wnt back to sleep. I have a little more to go back and finish.
Today was Supreme 90 Day Shoulders and Arms 44 min 307 calories, I followed this with Urban Rebounding Extreme-MT Patrick Goudeau Metabolic Strength Cardio 44 min 370 calories, Max HR 158. I really liked this one. IT was 27 1/2 min cardio then went into ab/core work for 15 min with a 2 1/2 min str. The ab work was good too. A lot of planks and some weight work.
Short stretch on that workout so I did Flexible Warrior Athletic Yoga Bike segment which is great for shoulders and neck 10 min 27 calories. TOtal time was 98 min and calories burned was 704.
Supreme 90 shoulders and arms
w/u
oblique , v up, in and outs 15 reps each repeat
arm circles 15 forward 15 back repeat
circuit 1-3 times
1 arm clean and press- 20lb 10 reps
dumbbell curls-22.5lb 8 reps
overhead tricep extension 30lb 12 reps
circuit 2- 3 times
overhead press- 20's 10 reps
hammer curls- 22.5's 8 reps
tricep kickbacks 3 ways-15's 30 reps(10,10,10)
circuit 3-3 times
lateral raise,hammer out down-12's 10 reps
incline ball bicep curl-20's 10 reps
triceps extensions lying on ball-15's 12 reps
circuit 4-3 times
rear delt fly- 15's 10 reps
bicep 21's- 15's 21 reps
diamond pushups- BW 12 reps
Meals yesterday-
1-berries with oats, raw honey, cinnamon, myofusion vanilla whey, plain kefir
2-Grilled Chicken salad from Sonic which I added spinach and jalapenos to with chipotle dressing
3- Very late so I had a baked potato with pepper(I was occupied with painting)
Str
