yesterday did alive in your body with michelle lemay just doing seated and lying stretches. my lower body was and still is so sore from wednesday lower body routine. before bed i did the stability ball segment from cathe's stretch max. i just recently received this using my 20% discount code from my pre order. she doesn't hold the stretches too long but she does repeat them alot so its almost fluid in movements for most of this.
this morning i did cardio focus for 30 min. with wii coach. this afternoon was upper body in the free weight room. i warmed up with 8 min on elliptical and some kettlebells
20 two hand swings with 20lb
2 sets of 15 one hand swings with 20lb
2 sets of 10 of cleans with 20lbs(adjust back to 15 next time these were tough)
2 sets of 10 presses with 15lbs
onto weights
-incline press 3 sets of 10 55lbs drop to 45 for the last set
-flyes 3 sets of 10 12.5 drop to 10 for last set
-lat pulldowns 3 sets of 10-70lbs drop to 60 for last set
-one arm rows 3 sets(each side) of 10 with 25lbs,20 for the last set
-overhead press 3 sets of 10 15lbs 12lbs for the last set(note to go lighter on this next time almost didn't finish)
-lateral raise 3 sets of 10 7.5 and 5 for last set
-bb curls 2 sets of 10 with 25lbs
-rotating bicep curls 2 sets of 10 12.5 for first set 10 for the second
-lying tricep extensions 2 sets of 10 with 7.5lbs might try 10s next time
-rope pressdowns 2 sets of 10 first with 50 second with 40
did some stretching no time for abs hoping to get some pilates in later for that.
might try heavier back and maybe chest. they have a smith machine so i can try heavier for chest presses. my lats felt it but not the way i was reaching for. my shoulders and biceps on the other hand wore out easily LOL.
