Sunday, February 12, 2012

16 Days to Go...

Hey ya...we have just 16 days to go to kick our habits!!
It's the weekend and that means we have to be even more focused
than during the week.
Today's workouts, support and encouragement is found here:
http://therallyroom.com/node/51825
Tell yourself...
"I will have an amazing CHAMPION weekend--
I will not lose the ground I gained this week!!
NO backsliding, no way!!"
Here's yesterday's workout
Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals
Then back
warm up on lat pull machine
70x15
80x15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60x15
70x10
80x4together,6 alternate, 7 alternate
Military
40x15 behind head
50x12 infront
50x10 behind
Rows free motion
70x10
80x10
90x10
Rear delt cable
low
10x10x2
middle
10x10x2
Cable row full rom with shoulder
60x10x2 middle
70x10x2 low
lateral raises
17.5x10
15x10
paired with upright monkey rows same weights
upright rows 17.5x10
Arnolds both arms together
27.5x6x2
one set of Hammer curls between
Bench knee ups to failure
15to each side/15 front/5 pike
Run on Treaddy
21 min total- some intervals at
I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate at the b-day party??
I am leaning up...I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the end of the month.
Soooooo Legs are tomorrow!! I love leg day
Go Get'em Tiger!!
Your friend,
Michelle