7/22/12 Workouts

Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 16 ~~ 52.5lbs -16
Set 3 60lbs - 6 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
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Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's
Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 ~~ 35lbs - 21
Front/Back Extensions
Set 1 20lbs - 18 ~~ 20lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 30lbs - 6 ~~ 30lbs - 6
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Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30
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Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 50lbs - 6 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
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Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 16
Set 3 35lbs - 10 ~~ 35lbs - 10
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Inlcline Hammer Curls
Set 1 25lbs - 16 ~~ 25lbs - 16
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
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Inlcline Curls
Set 1 20lbs - 16 ~~ 20lbs - 16
Set 2 25lbs - 11 ~~ 25lbs - 11
Set 3 30lbs - 10 ~~ 30lbs - 9
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 14 ~~ 27.5LBS - 14
Set 3 27.5lbs- 14 ~~ 30LBS - 10
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Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
30lbs - 30 reps
1 scoop Infinite Whey
1 scoop BCAA
1 cup Almond Milk
Great morning workout. This took me a little longer than do usually takes me about 70 minutes but today it took me roughly 90 minutes, but thats all good! After my first set my arms felt like they were going to explode, Thanks Juggernaut HP! I try to bold the the parts where I improved over the previous week as well. So, its easier to see my progress.
Stretched for 5-10 minutes
Jog 2.5 miles- my fastest time so far at 27 Minutes!!!! Woweeeee
30 Burpees to round it out.
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Afternoon workout:
Abs:
Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Up and Overs - 8
Repeat once