Wednesday, January 25, 2006

Hi ya HUMP DAY!! workout: Back, shoulders, bi's (sorta)


Ladies today was busy...way more busy than I expected, I think part of it was that my girls seemed really tired today and still wouldn't take naps. That is silly! I love naps, but my kids hate them!

So here is my 3rd SPECTACULAR workout in a row...if I would have had more time at the gym I would have kept going for another hour, I felt that GREAT!!

Warm up r-bike 5 min

Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set of 10

T-bar rows
25x12x8
50x10
70x6
60x10

Seated rows
110x10
120x8
120x6
130x8!!

Dorsi Flex Lat row machine
135x10
150x6x2

Military/shoulder press machine
105x12
120x10
135x8x2

One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles

Smith Military
50x10
70x10

arnolds both arms at the same time
25's x 8 followed by 5 alt hammer curls x 3 sets

Bent over lateral raises
15x10x3sets

one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides

That was all :)

I skipped out on getting my biceps done...which happens all too often and is usually fine, but due to this contest I have in 10 weeks...I figure I have to pump up the pipes a bit more :)

So the plan is to do some biceps at home tomorrow and run intervals

I have to go spend some time with my DH...He has been outta town this week, so we miss each other something terrible, KWIM? hee, hee!

Night,
Michelle