CarolRose
Cathlete
So today was upper body day, and WOW. I LOVED this one!! Different exercises, and because we do less reps I was able to go heavier than I normally do. It made me feel STRONG. And on my 63rd birthday (today!), that's not a bad thing at all. 
Cathe and crew are using lifting gloves but not sure if they are weighted. If she said that, I missed it. Not that you need weighted ones with this. But don't be afraid to go heavy. It's doable. Using tubing and 3# weights, first up is biceps curls, alternating with upright rows. We then do lat raises and rear delt raises. With the band only, we finish the warmup with posture pulls. I really felt those. I normally don't care for working out with tubing, but since it's used for several exercises in this one, I got over it and used it.
Back is first. Pullovers on the step (with risers on each side to use it as a bench) using 15s and then 20s, 10 sets each. I used 12s and then switched to one 30# for the second set. I like using one weight for these as opposed to two. I could have gone heavier. Next is one arm rows - my FAVORITE. We do 2 sets of 10 (?). That might not be right. I can't read my notes. It might be 12. Cathe used 35# and then 30#. I used 20# for both sets. Bent over clutch rows are next and we only do 10 reps. She used 20s and I used 15s, but felt like I could have gone heavier. With the band we then do posture pulls and there are more than in the warmup, but I forgot to mark down how many. Last back exercise to transition into biceps is rapid row toss, and again I don't know how many. I think 10 or 12. She used a 25# and I used a 15, but could have gone heavier.
Standing sweeper curls, 8 reps, she used 20s and I used 12s. Could have gone much heavier. Clutch curls, 10 reps, we both used 15s. Traditional curls, drop sets, 10 each. She used 15s, 12s, 10s, and I was able to do the same.
Next were shoulders. Incline bench front raise for one rep, V raise for one, then we sit up and do two side raises. 6 sets of those. She uses 5s and do did I. Then right into 8 reps of lat raise with the same weight. Scarecrows, which are raises with the arms up in a 90 degree angle and bending at the elbow, 12 reps with 5#. Push press is next, which are 3 overhead raises using the legs and then bringing the arms down at the sides. I could have gone much heavier. We do 4 reps and she used 15s, I only used 5s, not knowing what they were. Last shoulder to transition into chest work are called battle ropes, using the tubing. We do fast pulses with palms up, 8 reps, then the same crossing over the body, for 2 sets.
Incline bench press, 16 reps, she used 25s and I used 12s. Incline clutch press for 10 reps, she used 20s and I stayed with 12s. Flat bug dead fly which are flyes but we lift the legs. 10 reps. She used 25s and I used 15s. Pushups on the floor, elevating the legs, alternating. It's a four count pushup. We do 10 of these.
Standing overhead extensions are first for tricep work. 12 reps. She used a 35# and I used a 15#, but felt like I could have gone heavier. Tubing kickbacks are next. We do 7 fast reps, 5 sets. Then traditional kickbacks, 10 reps. She used 10s, and so did I, which surprised me because I tend to stay lighter for those. Tricep pushups on the step top only for 10 reps. Then lastly are drop set dips, which I still can't do so I substitute kickbacks. Cathe and crew do these with a 12# weight in the lap, for 24 reps, 18, and then 12. WHEW!
The stretch was great! What a fantastic workout!
Cathe and crew are using lifting gloves but not sure if they are weighted. If she said that, I missed it. Not that you need weighted ones with this. But don't be afraid to go heavy. It's doable. Using tubing and 3# weights, first up is biceps curls, alternating with upright rows. We then do lat raises and rear delt raises. With the band only, we finish the warmup with posture pulls. I really felt those. I normally don't care for working out with tubing, but since it's used for several exercises in this one, I got over it and used it.
Back is first. Pullovers on the step (with risers on each side to use it as a bench) using 15s and then 20s, 10 sets each. I used 12s and then switched to one 30# for the second set. I like using one weight for these as opposed to two. I could have gone heavier. Next is one arm rows - my FAVORITE. We do 2 sets of 10 (?). That might not be right. I can't read my notes. It might be 12.
Cathe used 35# and then 30#. I used 20# for both sets. Bent over clutch rows are next and we only do 10 reps. She used 20s and I used 15s, but felt like I could have gone heavier. With the band we then do posture pulls and there are more than in the warmup, but I forgot to mark down how many. Last back exercise to transition into biceps is rapid row toss, and again I don't know how many. I think 10 or 12. She used a 25# and I used a 15, but could have gone heavier.Standing sweeper curls, 8 reps, she used 20s and I used 12s. Could have gone much heavier. Clutch curls, 10 reps, we both used 15s. Traditional curls, drop sets, 10 each. She used 15s, 12s, 10s, and I was able to do the same.
Next were shoulders. Incline bench front raise for one rep, V raise for one, then we sit up and do two side raises. 6 sets of those. She uses 5s and do did I. Then right into 8 reps of lat raise with the same weight. Scarecrows, which are raises with the arms up in a 90 degree angle and bending at the elbow, 12 reps with 5#. Push press is next, which are 3 overhead raises using the legs and then bringing the arms down at the sides. I could have gone much heavier. We do 4 reps and she used 15s, I only used 5s, not knowing what they were. Last shoulder to transition into chest work are called battle ropes, using the tubing. We do fast pulses with palms up, 8 reps, then the same crossing over the body, for 2 sets.
Incline bench press, 16 reps, she used 25s and I used 12s. Incline clutch press for 10 reps, she used 20s and I stayed with 12s. Flat bug dead fly which are flyes but we lift the legs. 10 reps. She used 25s and I used 15s. Pushups on the floor, elevating the legs, alternating. It's a four count pushup. We do 10 of these.
Standing overhead extensions are first for tricep work. 12 reps. She used a 35# and I used a 15#, but felt like I could have gone heavier. Tubing kickbacks are next. We do 7 fast reps, 5 sets. Then traditional kickbacks, 10 reps. She used 10s, and so did I, which surprised me because I tend to stay lighter for those. Tricep pushups on the step top only for 10 reps. Then lastly are drop set dips, which I still can't do so I substitute kickbacks. Cathe and crew do these with a 12# weight in the lap, for 24 reps, 18, and then 12. WHEW!
The stretch was great! What a fantastic workout!
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