Today is the first day of my vacation and I was dragging somewhat this morning. So what I did was decrease my weights and concentrated on my form. I'm glad that I did. I had another great work-out!!! My goal is to reach 20in arms within sight!!! Abs are starting to peek out from behind the layer of fat.
74 days to go!!!
Shoulder & Arms:
Alternating Shoulder Press: 1st Time 10(40lbs); 2nd Time 10(40lbs)
In & Out Bicep Curl: 1st Time: 16(40lbs); 2nd Time16(30lbs)
Two Arm Tricep Kickback: 1 Time 10(20lbs); 2nd Time 12(20lbs)
Deep Swimmer Press: 1st Time 12(30lbs); 2nd Time 10(30lbs)
Concentration Curls: 1st Time 8(30lbs); 2nd Time 10(30lbs)
Chair Dip: 1st Time 35; 2nd Time 25
Upright Row: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Static Arm Curl: 1st Time 16(25lbs); 2nd Time 16(25lbs)
Flip-Grip Triceps Kickback: 1st Time 10(20lbs); 2nd Time 10(20lbs)
Seated 2-Angle Shoulder Fly: 1st Time 16(20lbs); 2nd Time 16(20lbs)
Crouching Cohen Curl: 1st Time 8(30lbs); 2nd Time 8(25lbs)
Lying Down Triceps Extension: 1st Time 12(30lbs); 2nd Time 12(30lbs)
Shoulder Fly: 1st Time 16(10lbs); 2nd Time 16(10lbs)
Cogdon Curl: 1st Time 10(20lbs); 2nd Time 10(20lbs)
Side Tri-Rise: 1st: 20 ea. side; 2nd: 20 ea. side
AB Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Bicycle: 20
Seated Crunchy Frog: 18
Wide Leg Sit Up: 25
Fifer Scissor: 18
Hip Rock n Raise: 20
Heels To Heaven: 16
Roll-Up/V-Up Combo: 18
Oblique V-Up: 15 Ea. side
Leg Climb: 12 ea. side
Mason Twist: 50
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