will back track to yesterday afternoon. upper body weight machines at the ymca. used a light body bar for some moves as a warm up. hate when trainers stare at me when i am doing something. was doing a clean and press with the bar. this workout was really quick for the most part. i didn't do any legs at the ymca b/c i count my kettlebell workout as using my legs.
started with chest press b/c back machine was in use
10 reps@80lbs, 10 reps@80,10 reps@75(personal best!!!)
back row/rear delt super set
10 reps @70lb/7 reps@50/3@50; 10 reps@70lbs/10reps@ 45lbs
pull ups
10 reps with 130lb assistance,7 reps with 120lbs asssitance,10 reps at 130lb assistance
shoulder scapula lifts(dumbbells)
2 sets of 10 at 6lbs and 2 sets of 10 at 5lbs
preacher curls
10@20lbs,7@20lbs(the machine is HARDER actually LOL)
tricep extension machine
2 sets of 10 at 20lbs
decline crunch
2sets of 8
seated crunch machine
5@60lbs,6@55lbs,7@50
STRETCH!!!! b/c although the workout was about 35-45 minutes i did work as hard as i could. obviously struggling enough on the back that i dropped weight for the last few reps in a set.
now for this morning i tried a workout i traded for. all cardio step a CIA release with gay gasper. i have a circuit style CIA workout with gay gasper and it wasn't so bad but this one starts out tricky but not as bad. well 20 min into it i had to give up it was getting TOO MUCH!!! LOL. but considering this is complex advanced workout with only so much broken down i didn't do to bad. the step segment is only 31 min so i wasn't to far off(if you include warm up its about 38 minutes for the first half before sculpting.) it could be worse i wouldn't have made it past the warm up LOL have had that happened before! maybe friday since i have off from work i can give it another shot and that will give me time to preview!
well i marched it out for a minute and popped in wii fitness coach(i have every other day to add something on from the game)and did 15 min of cardio. still intense enough but very simple to follow.
past few days i haven't added in a pm stretch but i will defiently try today. even if i don't use a video(deadliest catch is on tonight!!!). so even if i stretch and yoga out while watching tv i think it counts.
well busy day, car is in need of repair(how the tire is still hanging on i don't know LOL), therapy, plan on 3o min of cardio at gym, homework,dinner,pool geesh who has time to sleep!!!
