Great start to August!

Wednesday, August 1, 2012 LAF WAR

Shoulders/Hams/Abs/MC

DB Press: 15x15, 20x10x2, 30x6, 15x12

Bar Shrug: 75x12, 95x10, 135x8, 95x12

Front Raise: 20x12x3

SS Rear Delt Raise: 12x12x3

Glute Hams: 20x4

Leg Curl: 50x10, 70x10, 40x12

Abs: Combo crunches SS cross body crunches. 20x4

Cardio: HIIT – ran sprints 12x20 awesome session. Stretch.

Actually this whole workout was great. I also did 15 minutes posing practice today.

For the front raise, I got the 20 lb. bar so that was good.

I had a slow, groggy start to the day, but I did sleep 15 hours, thanks to the Unisom I took. Great workout and I felt pretty rested, but I hate that groggy feeling. 6 k-cups of coffee took care of that though.

Thursday, August 2, 2012 LAF MGV

Arms/MC

BB Curl: 20x12x3, 45x6, 20x15

Alternating DB Curl: 20x8x3

Concentration Curl: 15x12x3

Triceps Dips: 15, 20, 22

Rope Pressdown: 40x12, 50x12, 45x12

Reverse Press: 40x12, 45x12x2

Cardio: HIIT 12x20, core and stretch; ran sprints again, but these were a bit slower than yesterday. My body said go run – but my legs said, ok except you are going to go slower. I still maxed out the treadmill again though and I keep the rest breaks pretty short now. I just don’t get winded anymore. I like that. I will miss that.

25 minutes posing practice today.

LifeFitness small tower for Rope Pressdown and Reverse Press – the lighter option once again.

So for rope pressdown, that was like the 3 little pigs, 1^st weight too light, 2^nd weight too heavy and too much shoulder action, 3^rd weight just right.

My right forearm is a little sore so I am keeping an eye on that.

For the triceps dips – the first set is on the roman chair, but my left bicep felt achy. So I moved to the bench and grabbed a fitness ball. I put my feet on the fitness ball and did those style dips off the bench. I actually like these for tri dips since they really focus on that muscle. I may just do those instead of the roman chair – especially since chest dips are on this rotation.

Friday, August 3, 2012 OFF/LC

Much needed break from the gym! But tough – got up too early, not by choice and I have to work tonight. I worked last night and I only got 4.5 hours of sleep, but that is all I do without the sleeping pills and I had too much to do today to sleep the whole day away. So hopefully tonight goes by fast and I can get home and get some rest.

All in all, a great start to August and tomorrow is check in.