All right, I'm refocused and ready to work hard. I have 2 things coming up the end of this year and I need to look great. I will finally see my parents again after 3 years and 2 months. The will come for a 2 week visit on September 4th, 2006. The 2nd thing that's coming up soon is my sister-in-laws wedding. I will be a bridesmaid on October 21st, 2006. So, not much time there, but enough time to make a difference :)

Todays Target Muscle Groups:
-Chest - Back - Shoulders - Trapezius - Triceps-

8 min. cardio (eliptical trainer) 2 min. warm up, 4 min. HIIT (20 sec. high intensity intervals; 10 sec. moderate intensity intervals) 2 min. cool off. Man that sure got my heart pumping.

target muscle stretching

-(BB) Incline Bench Press (4 sets; Bar only (45 lbs) - 65 lbs; 12-6 reps)
-my first (SS) Cable Cross Overs (3 sets; 20-35 lbs per arm; 12-6 reps) alternating with Lat Pull-Downs (3 sets; 55-85 lbs; 12-6 reps) I only took about a 10 sec. break in between, is that good? Switching between 2 machines like that made me want to hurry so no one grabs it before I'm done.
-(DB) Front Shoulder Raise (4 sets; 10-15lbs per arm; 12-6 reps)
-Good Mornings (3 sets; 20-30lbs; 12-8 reps) Used light weight to concentrate on form, didn't feel it much in my lower back just a little in my hamstrings, not enough weight I think.
-my first (UD), (DB) Shrugs (6 sets total; 1st=20lbs per arm; 12 reps, 2nd=30lbs per arm; 8 reps, 3rd=20lbs per arm; 10 reps, 4th=20lbs per arm; 6 reps, 5th=25lbs per arm; 8 reps, 6th=35lbs per arm; 4 reps.)
-One Arm Tricep Pushdown (3 sets per arm; 20-45lbs; 12-8 reps)
-Tricep Cable Extension (3 sets; 40-60lbs; 12-8 reps)

target muscle stretching

Great workout, it felt awesome!

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