Friday I trained in the morning and did HIIT in the evening

Shoulders and abs:

Warm- up - stepping and light presses

Db presses 30'sX12, 35'sx10, 40'sX8
Upright row 80X12, 90X10, 100X8
DB lateral 15'sX12, 20'sX10, 20'sX10
Bentover lateral 15'SX12, 20'sX10, 25'sX8
BB shrugs 135x12, 185X10, 205X8
DB shrugs 60'sx12, 65'sX10, 75'sX8
hanging abs 3 sets 15
decline crunches w/ twists 3sets 15&15
Machine crunch 70X12, 50X12 completely fried :)


Saturday - Arms and I did an hour cardio in the afternoon, then played ball in the later afternoon...

Warm-up elliptical 3 minutes, light dips
assisted dips -110X12, -100X10, -90X8
tri pressdown 110X12, 115X8, 115X9
overhead db ext 20X12, 20X10, 20X8
preacher curl 45.5X12, 50.5X8, 50.5X8
concentration curl 20X12, 20X10, 25X4/20X4
cable curl 70X12, 75X8, 75X8

Less rest really dropped my numbers, lol.

The variables fo the last two weeks are rep speed - should be fun. Brian is figuring out what to do with me next...maybe a week off :) and then a new routine - pre-comp! Yikes, when you say 4 months it seems like a long time - when you say 16 weeks it seems like no time at all!

---

Comments