Fitnessfreakk366
Cathlete
Hope you all had a great Christmas! Mine was awesome!
I have to say I am really getting sick of this rotation. I think I am going to finish out the week and then start a new rotation with the New Year. I just cannot do one more pushup or pullup. I need something different.
Today was Chest, Shoulders & Triceps. I had an ok workout. After taking Fri., Sat. & Sun. off it was really hard to get up and get started. But I got her done.
I increased either reps or weights as much as possible.
Slow-Motion 3-in-1 Pushups - Wide - 1 set 4/4 count; Standard - 1 sets 4/4 count; Close - 1 sets 4/4 count. Took a few seconds rest and then did 18 fast standard pushups. Did the slow pushups on my knees. Just didn't have it in me this morning to do it all on my toes.
In & Out Shoulder Flyes - 10's/16 reps
***This is a front raise and a lateral raise.
Bench Dips - 35 reps
Plange Pushup - 12/5 on toes
***These are like tricep pushups but your fingers are turned out instead of in.
Pyke Presses - 12/5 reps
***I did these with my toes up on my weight bench and I was in a pyke position doing shoulder presses.
Side-Tri Raises - 10 reps each arm
***This didn't bother my right shoulder to much today. I hate still this exercise.
Floor Flyes - 2 sets/4 reps each side
***This is a pushup using a paper plate. You slide your arm to the left, do a pushup and slide it back in. Do this 4 times and then switch sides. These burned.
Scarecrows - 5's/15 reps
***This is a rotator cuff exercise. Hold weights with elbows up like you are doing an upright row. Hold it and turn the hands up and down. These burned like crazy. Felt it in my traps.
Overhead Tricep Extensions - 30#/12 reps
***Used one weight behind my head.
Two-Twitch Speed Pushups - 3 sets + 4 fast
***Did 4 fast pushups, then 3 slow count pushups.
Y-Presses - 17's/10 reps
***These are overhead presses only you press out to the front more then just straight up and down.
Lying Tricep Extensions - 20's/12 reps
***Went heavier here and it felt great.
One minute rest
Side-to-side Pushups - 12 reps
***Basically you "hop" one leg and one arm out to one side, do a push-up, and then return to center briefly before going out to the other side and doing the same thing. I liked this exercise too.
Pour Flyes - 10's/10 reps
***You do a lateral raise and then turn your hands down like you are pouring something out of a jug. Got a great burn.
Side-Leaning Tricep Extension - 17's/10 reps each side
***Just like it says, you sit on a bench or chair and lean over to one side and do extensions. I did them on my stability ball, love this exercise.
One-Arm Pushups - 10 on knees
***Sloppy as all get out. I just can't do one-arm pushups.
Weighted Circles - 5's/20 reps; 3's/20 reps
***These were for the shoulders and it burned like hell. Did 10 reps forward, 10 reverse, took a few seconds break and did it again.
Throw the Bomb - 12#/12 reps
***This is a cool twist on a standard overhead triceps extension. You do one arm at a time, and with the other arm, you point forward as if you were pointing to a receiver down the field that you were about to throw a football to. Press the dumbbell straight up in the air and be sure to stop when you get to the top! You aren't actually throwing the dumbbell, but rather modifying the move so that you can put a slight hip twist into it. I liked this one.
Clap or Plyo Pushups - 10 reps/on knees w/clap
***Figured I'd try to get a clap out of this, I did well but did them on my knees.
Slow-Mo Throws - 8's/10 reps
***This is very similar to the Scarecrow exercise, only this time you raise your arms straight out in front of you. From the up position, you then rotate at the elbow to bring the dumbbells back to your ears, then rotate forward to the straight arm position. Drop your arms briefly to your sides, and then repeat. Really felt this one.
Front-to-Back Tricep Extensions - 15#/10 reps each side
***This is a one-arem tricep extension only you alternate pressing to the front and back.
One-Arm Balance Pushups - 12 reps
***Do a pushup and then stack your feet and bring one arm up. Repeat to the other side. I love this exercise.
Fly-Row Presses - 8's/11 reps
***This combines 4 different exercises: the Dumbbell Fly, the Upright Row, the Overhead Dumbbell Press, and the Reverse Curl. You do the fly first, then drop your arms back to your sides before doing the upright row. Without coming out of the up position of the row, drop your elbows and push the dumbbells up overhead, then bring them down and do a reverse curl, ending the movement in the starting position for the next repetition.
Dumbbell Cross-Body Blows - 12's/30-8 reps
***I loved this one, it's basically an alternate chest press but you go across your body and turn the palms toward your face, really works the tri's.. I did it laying on the floor. Great burn with this one.
I have to say I am really getting sick of this rotation. I think I am going to finish out the week and then start a new rotation with the New Year. I just cannot do one more pushup or pullup. I need something different.
Today was Chest, Shoulders & Triceps. I had an ok workout. After taking Fri., Sat. & Sun. off it was really hard to get up and get started. But I got her done.
I increased either reps or weights as much as possible.
Slow-Motion 3-in-1 Pushups - Wide - 1 set 4/4 count; Standard - 1 sets 4/4 count; Close - 1 sets 4/4 count. Took a few seconds rest and then did 18 fast standard pushups. Did the slow pushups on my knees. Just didn't have it in me this morning to do it all on my toes.
In & Out Shoulder Flyes - 10's/16 reps
***This is a front raise and a lateral raise.
Bench Dips - 35 reps
Plange Pushup - 12/5 on toes
***These are like tricep pushups but your fingers are turned out instead of in.
Pyke Presses - 12/5 reps
***I did these with my toes up on my weight bench and I was in a pyke position doing shoulder presses.
Side-Tri Raises - 10 reps each arm
***This didn't bother my right shoulder to much today. I hate still this exercise.
Floor Flyes - 2 sets/4 reps each side
***This is a pushup using a paper plate. You slide your arm to the left, do a pushup and slide it back in. Do this 4 times and then switch sides. These burned.
Scarecrows - 5's/15 reps
***This is a rotator cuff exercise. Hold weights with elbows up like you are doing an upright row. Hold it and turn the hands up and down. These burned like crazy. Felt it in my traps.
Overhead Tricep Extensions - 30#/12 reps
***Used one weight behind my head.
Two-Twitch Speed Pushups - 3 sets + 4 fast
***Did 4 fast pushups, then 3 slow count pushups.
Y-Presses - 17's/10 reps
***These are overhead presses only you press out to the front more then just straight up and down.
Lying Tricep Extensions - 20's/12 reps
***Went heavier here and it felt great.
One minute rest
Side-to-side Pushups - 12 reps
***Basically you "hop" one leg and one arm out to one side, do a push-up, and then return to center briefly before going out to the other side and doing the same thing. I liked this exercise too.
Pour Flyes - 10's/10 reps
***You do a lateral raise and then turn your hands down like you are pouring something out of a jug. Got a great burn.
Side-Leaning Tricep Extension - 17's/10 reps each side
***Just like it says, you sit on a bench or chair and lean over to one side and do extensions. I did them on my stability ball, love this exercise.
One-Arm Pushups - 10 on knees
***Sloppy as all get out. I just can't do one-arm pushups.
Weighted Circles - 5's/20 reps; 3's/20 reps
***These were for the shoulders and it burned like hell. Did 10 reps forward, 10 reverse, took a few seconds break and did it again.
Throw the Bomb - 12#/12 reps
***This is a cool twist on a standard overhead triceps extension. You do one arm at a time, and with the other arm, you point forward as if you were pointing to a receiver down the field that you were about to throw a football to. Press the dumbbell straight up in the air and be sure to stop when you get to the top! You aren't actually throwing the dumbbell, but rather modifying the move so that you can put a slight hip twist into it. I liked this one.
Clap or Plyo Pushups - 10 reps/on knees w/clap
***Figured I'd try to get a clap out of this, I did well but did them on my knees.
Slow-Mo Throws - 8's/10 reps
***This is very similar to the Scarecrow exercise, only this time you raise your arms straight out in front of you. From the up position, you then rotate at the elbow to bring the dumbbells back to your ears, then rotate forward to the straight arm position. Drop your arms briefly to your sides, and then repeat. Really felt this one.
Front-to-Back Tricep Extensions - 15#/10 reps each side
***This is a one-arem tricep extension only you alternate pressing to the front and back.
One-Arm Balance Pushups - 12 reps
***Do a pushup and then stack your feet and bring one arm up. Repeat to the other side. I love this exercise.
Fly-Row Presses - 8's/11 reps
***This combines 4 different exercises: the Dumbbell Fly, the Upright Row, the Overhead Dumbbell Press, and the Reverse Curl. You do the fly first, then drop your arms back to your sides before doing the upright row. Without coming out of the up position of the row, drop your elbows and push the dumbbells up overhead, then bring them down and do a reverse curl, ending the movement in the starting position for the next repetition.
Dumbbell Cross-Body Blows - 12's/30-8 reps
***I loved this one, it's basically an alternate chest press but you go across your body and turn the palms toward your face, really works the tri's.. I did it laying on the floor. Great burn with this one.
