Good Afternoon,
Here is my workout from Slow & Heavy Back/Chest and Planks.
warm up
chest work
3 slow sets of dumbbell flat bench press 15# in ea. hand 8 reps ea.
3 slow sets of dumbbell flat chest flys 12# in ea. hand 8 reps ea.
3 slow sets of dumbbell incline bench press 15# in ea. hand 8 reps ea.
3 slow sets of dumbbell incline chest flys 12# in ea. hand 8 reps ea/
2 sets slow set of push ups to perform 8 reps ea.
Back work
3 slow sets of two arm dumbbell rows in a table top position 8 reps ea
3 sets slow pullovers 15# 8 reps ea.
3 sets slow dead lifts 30#, 15# in ea. hand 8 reps
lower back
2 sets superman 8 reps ea.
prone, supine, and reverse planks (very hard work)
stretch.
According to my mirror, I'm overweight. I feel disappointed in myself. And felt that it is not fair to have to work so hard and get no results. But for me, In order to get results, I'm finding out I have to use more cardio in my rotations. So, I'll do at least 20-30 min. aerobics tonight. I really can't afford to feel sorry for myself. It is what it is, and that's that. All I can ask of myself, is do you want fat or do you want slim. I choose slim, it's my call. Just needed to vent, sorry about that.
Janie
Have a good day,
The idea is to die young as late as possible.
http://www.picturetrail.com/janiejoey
:+ 
