Thursday, August 23, 2012

8/23/12 Shoulder/Arms/Cardio-Cardio

1 scoop Juggernaut HP

1 scoop Carno-Cre

Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16

Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

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Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps

Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps

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Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps

Upright Rows - 65lbs - 20 reps
Static Curls - 35lbs (4 reps each arm twice)
Lying Down Extensions - 35lbs - 10 reps

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Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 42.5lbs 32 reps

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Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps

Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

20 Minutes HIIT- 3 minute 4.0mph/2 minute 6.0mph- Repeat 4 times

Great morning workout. My elbow didn't bother me as much as I thought it would. So I was very pleased to be able to lift good! My muscles were burning and I was dripping in sweat. I felt great this morning. Those higher carb days really make a different in your performance and mentality. I really wish I would have done this sooner. My weight does jump up and down between the days Monday I was 165ish Yesterday morning I was 163.4 I think. After my Wednesday carb day this morning (Thursday) I weighed 164.4 so even with that increase of carbs I didn't really gain much. We will see how things go in the coming months.

On a side note. I really want to switch up the workouts in some of these weekday workouts but since I'm pressed for time some mornings its hard to go heavy or do those special tweeks like drop sets cause they suck up more time. So, I guess saving those little changes for weekend workouts still work I suppose. I really want to start going heavier during the week on my Shoulders/Arm and on Chest/Back (added the weight vest).

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Thursday PM:

30 Minute Jog

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