Sun 1-25

Friday, 1-24 LEGS and HIIT


LP: 80/14, 80/12, 100/10, 100/8, 100/6
walking lunges with plates: 50/12, 10, 8, 8
Stability Ball hamstring curl: 4 sets--12, 10, 8, 6
--my hams were very sore and tight from the cardio this week
Leg Ext: 60/12 x4
Lunge jumps: 3 sets 10 minimal rest
calf raise: 80/12, 85/10, 90/8 x2


Saturday, 1-25 rest


Sunday, 1-26 BACK & SHOULDERS, HIIT
I did a high-intensity strength/cardio mix. I have been wanting to do something a little different.

3 sets of shoulder presses and seated rows back to back with 3 minute warm up to 1 minute HIIT on tmill:
Cable shoulder press: 35/12, 40/16, 40/20 (10/arm) (both arms, alternating and one arm) repeated 2 x
Cable Back Row: 40/12, 45/12, 50/12 (same as above) repeated 2 x

3 sets of Lat pulls and rear delt rows followed by 5 min on arc trainer
OH lat pull with plate on Stablility ball: 25/12 x2
Rear delt rows with resistance band: heavy/15 x2

Don't know if that makes any sense but I"m tired!