ok yesterday i had a lot to do to get ready for my trip and didn't make it to the gym. way to celebrate losing 14 lbs. so today i made up as much as i could. i didn't do legs because i still have a lot of knee pain, and don't want to hurt myself the day before i go to a city where all you do is walk places. so today, back, biceps, shoulders and triceps. and abs. and calves. i kicked my own butt.
underhand bb rows
superset w / standing bb curls
rows: 12 x 55 / bbc: 12 x 45
rows: 10 x 55 / bbc: 10 x 45
rows: 8 x 55 / bbc: 8 x 45
rows: 8 x 55 / bbc: 8 x 45
hyper extensions: 12 x 0
neutral-grip pulldowns
superset with bb 21s (just 2 sets)
pds: 12 x 80 / 21s: 21 x 35
pds: 10 x 80 / 21s: 21 x 35
pds: 8 x 80
pds: 8 x 110
hyperextensions: 12 x 0
standing lateral raises
superset with standing overhead db extensions
slr: 12 x 10s / o-dbe: 12 x 35
slr: 10 x 10s / o-dbe: 10 x 35
slr: 8 x 10s / o-dbe: 8 x 35
slr: 8 x 10s / o-dbe: 8 x 35
seated db presses
superset with db kickbacks
dbp: 12 x 20 / kbs: 12 x 10
dbp: 10 x 20 / kbs: 10 x 10
dbp: 8 x 20 / kbs: 8 x 10
dbp: 8 x 20 / kbs: 8 x 10
hyperextensions: 12 x 0
seated incline calf raises
12 x 100
12 x 100
10 x 120
10 x 120
hyperextensions: 12 x 0
same ab workout as monday.
12 min. cooldown on the bike.
i'm going to go for a run this weekend in nyc, just because i've always wanted to. i made a deal with the gf that i'd wait until sunday, because if i hurt myself it will be after we've done all the moving.
on a clothing note: i have lost enough weight that i am back into my 32 x 34 diesel jeans that i bought last summer when i was ridiculously skinny. they're a little tight still, but they button. i did not waste $160.
United Statesunderhand bb rows
superset w / standing bb curls
rows: 12 x 55 / bbc: 12 x 45
rows: 10 x 55 / bbc: 10 x 45
rows: 8 x 55 / bbc: 8 x 45
rows: 8 x 55 / bbc: 8 x 45
hyper extensions: 12 x 0
neutral-grip pulldowns
superset with bb 21s (just 2 sets)
pds: 12 x 80 / 21s: 21 x 35
pds: 10 x 80 / 21s: 21 x 35
pds: 8 x 80
pds: 8 x 110
hyperextensions: 12 x 0
standing lateral raises
superset with standing overhead db extensions
slr: 12 x 10s / o-dbe: 12 x 35
slr: 10 x 10s / o-dbe: 10 x 35
slr: 8 x 10s / o-dbe: 8 x 35
slr: 8 x 10s / o-dbe: 8 x 35
seated db presses
superset with db kickbacks
dbp: 12 x 20 / kbs: 12 x 10
dbp: 10 x 20 / kbs: 10 x 10
dbp: 8 x 20 / kbs: 8 x 10
dbp: 8 x 20 / kbs: 8 x 10
hyperextensions: 12 x 0
seated incline calf raises
12 x 100
12 x 100
10 x 120
10 x 120
hyperextensions: 12 x 0
same ab workout as monday.
12 min. cooldown on the bike.
i'm going to go for a run this weekend in nyc, just because i've always wanted to. i made a deal with the gf that i'd wait until sunday, because if i hurt myself it will be after we've done all the moving.
on a clothing note: i have lost enough weight that i am back into my 32 x 34 diesel jeans that i bought last summer when i was ridiculously skinny. they're a little tight still, but they button. i did not waste $160.