I kind of switched my schedule up a little.
Yesterday was my shoulders day.
It went like this:
5x5 95, 105, 115, 115
5x8 Lat Raise 20, 25, 25, 25, 25 (weight per hand)
5x10 Cable Row 80, 110, 110, 120, 130
5x10 Dumbell Shrugs 30, 35, 40
5x5 Dumbell Shoulder press 50, 55, 60, 60, 60
Today, rather than do back and traps, I did bi's and tri's to give my shoulders some rest.
It looked like this:
3x5 BB Curls 65, 75, 75
4x5 Tricep Pushdown 100, 110, 110, 110
3x5 Preacher Curls 50, 55, 60
4x5 Hanging Tricep (not sure what these are called with dumbells 35, 40, 45, 55 (each hand)
4x5 Bar Pushdown 80, 100, 120
3x8 Alternating Hammer Curls 15, 20, 25
Then I did abs:
50 of each exercise:
1,2,3 sit ups
Crunches
Right Oblique Legs-to-chest
Left Oblique Legs-to-chest
Leg Raises
Reverse Crunches
Bicycle Crunches
Elbow to knee right
Elbow to knee left
Heel reach side to side
For crossfit tonight I:
Ran 1.5 miles
Rowed 400 meters
15 Body Pullups
20 Dumbbell Swings (40lb)
I also uploaded progress pics from yesterday marking my one week.
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