Friday, March 26, 2010

Finally--cold is on its way out...

...hahaha!!!! Sweating it out with these quad-plex workouts must have helped...thankfully the energy levels have remained intact!!!

Here's today's workout:

..ha!!! Sweating it out helped!!! Here's today's workout:

Group A:
1a) Seated DB Shoulder Press - 3 sets x 8-10 reps
1s/15# (eh) - 2s/15# (eh) - 3s/20# (eh)
1b) DB Front Alternate Front Raises - 3 sets x 8-10 reps
1s/10# (eh) - 2s/12# (eh) - 3s/15# (eh)
1c) SB Reverse Hypers - 3 sets x 12-20 reps
1s/20 reps - 2s/15 reps - 3s/12 reps (feeling it big-time in my back) so
I stretched really good after each set
1d) Short ROM push-ups/arms wide stance - 3 sets x 10 reps - KILLER!

Group B:
2a) Shoulder Press Machine - 3 sets x 8-10 reps
1s/30# - 2s/40# - 3s/45#
2b) Rear Delt Machine - 3 sets x 15-20 reps
1s/35# - 2s/40# - 3s/50#
2c) MB Plank Holds - 3 sets x 30 seconds/each set
2d) SB Alternating DB Chest Press - 3 sets x 12-15 reps (es)
1s/15# (eh) - 2s/20# (eh) - 3s/25# (eh)

Group C:
3a) DB Alternate Side Lateral Raises - 3 sets x 10-12 reps
1s/12# (eh) - 2s/15# (eh) - 3s/15# (eh)
3b) Contralateral Elbow to Knee Crunch - 3 sets x 20-25 reps
3c) 1-Arm Standing DB Overhead Press - 3 sets x 8-10 (each arm)
1s/12# (eh) - 2s/15# (eh) - 3s/20# (eh)
3d) Bodyweight Bicycle Abs - 3 sets x 30 seconds/set


Plans for the Weekend!!! Nothing major--LOTS of food prep--another 10# of chicken to be cooked for sure and a turkey breast too. Plus peel, cook, and mash plenty of sweet potatoes...make a big batch of protein pancakes...clean errands...transfer things to my new turquoise purse/wallet...RELAX, read, RELAX, watch "The Blind Side", RELAX...

Enjoy your weekend!


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