Took a couple of months off to tend to family stuff.

2 weeks ago I started back with circuits. I hit every muscle group, every day with 2 sets of ten and starter weights for me. I did not want to go through the soreness.  It's worked for the most part.

Last week I did 5x5s every day on my power tower. That covers chins ups, hanging leg raises, push ups, pull ups, gorilla chins and dips.

Today:

seated dumbbell curl 
overhead dumbbell extension
cross body hammer curls
lying dumbbell triceps extension

Asme weight and reps:

back hyper extensions
side hyper extensions
crunches

sets of ten x 5 lb, 10, lb 15, lb and 20 lb.


night set

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups *    4 sets of 15
lying straight leg lifts

I'm concentrating on form using  very slow controlled movements. I'm trying to make each movement last 2 seconds. If you haven't tried it , it is very difficult. My push ups take 5 seconds. I'm on fire when I'm done.

We are dancing 5 nights a week from one to 3 hours a week. I didn't gain weight during the time off. That's diet kiddies. I did soften up.

---

Comments