Friday Workout

[Guest guest]

Good morning!

Well, I got up having no clue what workout I wanted to do. I took something to sleep with last night and unfortunately it didn't help a lot. I suppose I rested better than the night before, but still not a good restful night.

I looked through my workouts and Amy Dixon's Kickin' Strength stood out to me. I remember doing it twice and both times I finished the workout wanting more, so I figured that was the one for me. I wanted to do upper body, but couldn't find anything for how I was feeling. I used 7 lb for all the strength segments and I added the abs on the end.

I was amazed that I burned 358 calories, avg 129, max 163 and 2,934 steps. The last time I did this workout I only burned 276. Maybe the increased calorie burn was a sign that I was working harder because my body is so darn tired?

I might do another lighter workout tomorrow and rest on Sunday. In all reality I need to take the entire weekend off.

Have a great weekend!!~~

[Guest guest]

That's a killer workout, !! Are these the Gym Style workouts you did? I totally bow to you for doing all of this at once... wow!!

Friday Workout

Good morning!

This morning was a whopper upper body workout. I was concerned a little about whether I could do this since my chest and back was a little sore last night when I went to bed. I got up at 4:45 this morning with not much soreness left so I knew I was good to go.

As those of you know that have done the GS workouts she doesn't rest much at all. I know I could go heavier if I could take even just 1 minute rests. I couldn't pause because of time. This workout combining both was almost 65 minutes without pausing.

Here's how it all went for me:

CHEST:

warm up

pushups 16,12,8,4 (all on toes. Proud of myself)

bench press ( 2 sets) 20

Flys (2 sets) 20

incline bench press ( 1 set) 20

incline fly ( 1 set) 20

close grip BB press ( 1 set) 35

TRICEPS:

Dips

lying extensions ( 1 set) 8

seated overhead extensions ( 1 set) 20

Cross body extensions ( 1 set) 10

Bonus burn ( band) I used 5's (I was fried on this one)

kickbacks ( 1 set) 8

kickbacks (band) 5 DB

****no cool down. I went straight to back, shoulders and biceps skipping the warm up***

BACK:

DB row ( 2 sets) 20

one arm row ( 1 set) 25

band T-back squeeze ( did seated rear delts here using 5's)

BB pullovers ( 1 set) 30

Modified back extensions

prone back side rotations

SHOULDERS:

DB overhead press ( 2 sets) 12

lateral raise ( 1 set) 8

band lateral raise 3 DB

band front raise 3 DB

DB rear fly ( 1 set) 8

band rear delt raise 5 DB

BICEPS:

BB curls ( 1 set) 30

Bicep partial reps (2 sets) 8

concentration curls ( 1 set) 12

wrist turn lower down ( 1 set) 10

DB hammer curls ( 1 set) 10

DB wrist curls ( 1 set) 10

stretch

Have a wonderful weekend!

~ (who will be waitin' on the DOMS to arrive. ) )