Monday workout

[Guest guest]

And DOMS is what you shall receive!!! Great job !!!Darcy

Hi,

This morning I started the new rotation with Slow & Heavy back and biceps. I played around with the counts. I focused so much on the counting that I didn't' realize that I went heavier then I thought I could go. Here's how it went.

BACK Lat Row DB - 1 arm rows ( 1 set) 3 up 2 down- 30 lb last set double arm rows - 25 lb- 3 up 2 down- 12 reps Pullover DB- 30 lb down 2 up 3 -12 reps ( 3 sets)

Dead Lifts DB - 25 lb ( 1 set) 20 lb ( 2 sets) down 2 up 6

** I skipped the low back work and planks and went straight to biceps**

BICEPS Curls DB - 15 lb ( 3 sets) up 3 down 2 - 12 repsHammer curls DB 12 lb ( 3 sets) up 3 down 2 -12 repsBar Curls BB - 25 lb ( 3 sets) up 3 down 2- 12 reps

Barbell Wrist Curl BB 20 lb ( 1 set) Reverse Wrist Curl DB 5 lb ( 1 set)Abs

This was really fun. I felt the biceps more so then the back work, but the pull overs really got me good.

I might try didn't counts each time I do these workouts. It makes the time fly by and I don't focus so much on how heavy the weight feels as much as I do all the counting lol

I'm hoping for some DOMS. We'll see.

Have a great day!!!!!

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[Guest guest]

Did you do kickbacks with your triceps?

No, I did the lying triceps extensions in place of the kickbacks. I get a much better burn with that exercise. With the kickbacks I tend to feel it more in my shoulders for some reason.

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[Guest guest]

LOL, you so kill me . I actually did PUB today, but only shoulders, bis, and tris. Did you do kickbacks with your triceps? I was FRIED on all of it. I went through those body parts twice through. I was about dying on the biceps, but I managed. The last time I did this workout I did them twice through as well, however not back-to-back. I did back to back today and fried myself over well too....

Can't wait to hear about your DOMS!Darcy

Hi,

This morning called for Pyramid Upper Body " up premix " going as heavy as possible. I decided to take it further and do the pyramid up AND down. So basically doing the workout as is, but going as heavy as possible with a 1 minute rest in-between each weight increment.

OK, so this turned out to be not such a good idea. For one, it took me an hour and 10 minutes which is a long time to work JUST the upper body (at least for me anyway) and for two, my arms were completely done by the time I got to the triceps. So I struggled badly through the triceps and biceps. Now, as I sit here and try to type my arms feel just about numb.

I tend to go to extremes sometimes, I swear!!!!

I had to really talk myself into sticking with the workout because after the shoulders I wanted to quit so bad, but I figured I made it that far I only had 2 body parts to go. If I do this again I will definitely break up the workout.

Here's the way it went:

Chest- 20/25/27/25/20

Back- Pullovers- 30/35/40/35/30

double arm rows-20/25/30/25/20

Shoulders- 5/8/10/8/5

Triceps- lying extensions 8/10/12/10/8

seated overhead press- 20/25/30/25/15

I totally lost my strength when I went to the 30's and done about 2 reps and dropped it. When I went back to the 25's I could only do about 4 reps. The 15's were fine, but my arms were done with the heavy weights.

Biceps 10/12/15/12/10

Those weight amounts might not seem to heavy to a lot of you, but my arms were screaming.

The reason I tried the workout this way was because though I was going as heavy as I could with the " up premix " I wasn't feeling that I really worked the muscle to its max even though the weight felt really heavy, But yet this way, I fried myself too much lol what can I say....

I'm ready for you DOMS

~~

Get trade secrets for amazing burgers. Watch " Cooking with Tyler Florence " on AOL Food.

[Guest guest]

A-ha.. gotchya :)Darcy

Did you do kickbacks with your triceps?

No, I did the lying triceps extensions in place of the kickbacks. I get a much better burn with that exercise. With the kickbacks I tend to feel it more in my shoulders for some reason.

~*~ ~*~

Get trade secrets for amazing burgers. Watch " Cooking with Tyler Florence " on AOL Food.

[Guest guest]

Hi,

Today started the Pure Strength workouts with Chest, Triceps, & Shoulders ( 3 sets per exercise) Most exercises have just 2 sets so adding the third should make up for any of those exercises that didn't feel worked.

I chose to do some 3 sets and some I just stuck with the 2. I'm still scared after PUB lol

I must say I got an excellent workout today. Most times I've done the PS workouts (except for legs) I left the workout feeling like I could've done more.... Not this time.

Chest-

Pushups (2 sets of 12) on toes

bar bell press- 40/ 45/45

incline bar bell press 35/30 3rd set - 30

incline dumb bell press- 20's ( 1 set)

incline fly 2- 15 ( 2 sets)

incline fly/bench combo ( 1 set) 15 lb

Shoulders

overhead press- 8 (3 sets)

front/shoulder raise 8 ( 1 set) 5 ( 1 set)

side lateral raise- 10 ( 1 set) 8 ( 1 set)

Reverse Fly- 8 ( 3 sets)

seated side lateral- 8 ( 1 set)

Triceps

close grip dumb bell press- 20- 3 sets

lying tricep extensions- 10- 3 sets

cross body kick backs- 10- 2 sets

lying tricep extensions- 8- 1 set

dips (30 lb bar bell in lap) 2 sets

I found that I needed a little bit more rest then what she does in the workout, but I didn't take it. I didn't want the workout to turn into an hour long.

This workout is one of those where you can really increase your weight amount and improve with each time you do it.

I'll do the abs this evening which is going to be from PS BB & A

Have a great day!

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[Guest guest]

Great workout, ! I like the idea of adding an extra set to these. I haven't done this series in about 2 years. I'll have to give it a go this way w/ the extra set.

Take care,

Donna

Subject: Monday workoutTo: exercisevideos , firmies4life Date: Monday, June 16, 2008, 10:11 AM

Hi,

Today started the Pure Strength workouts with Chest, Triceps, & Shoulders ( 3 sets per exercise) Most exercises have just 2 sets so adding the third should make up for any of those exercises that didn't feel worked.

I chose to do some 3 sets and some I just stuck with the 2. I'm still scared after PUB lol

I must say I got an excellent workout today. Most times I've done the PS workouts (except for legs) I left the workout feeling like I could've done more.... Not this time.

Chest-

Pushups (2 sets of 12) on toes

bar bell press- 40/ 45/45

incline bar bell press 35/30 3rd set - 30

incline dumb bell press- 20's ( 1 set)

incline fly 2- 15 ( 2 sets)

incline fly/bench combo ( 1 set) 15 lb

Shoulders

overhead press- 8 (3 sets)

front/shoulder raise 8 ( 1 set) 5 ( 1 set)

side lateral raise- 10 ( 1 set) 8 ( 1 set)

Reverse Fly- 8 ( 3 sets)

seated side lateral- 8 ( 1 set)

Triceps

close grip dumb bell press- 20- 3 sets

lying tricep extensions- 10- 3 sets

cross body kick backs- 10- 2 sets

lying tricep extensions- 8- 1 set

dips (30 lb bar bell in lap) 2 sets

I found that I needed a little bit more rest then what she does in the workout, but I didn't take it. I didn't want the workout to turn into an hour long.

This workout is one of those where you can really increase your weight amount and improve with each time you do it.

I'll do the abs this evening which is going to be from PS BB & A

Have a great day!

~~

Vote for your city's best dining and nightlife. City's Best 2008.