Week 8

Monday:
I lost three pounds over the previous week. I felt good going into the workout and yet again I left humbled. Jesse continues to come up with challenging exercises that push the limits but they are attainable enough so that at least I can do some reps.

Here’s the workout:
-6 sets of incline dumbbell chest press, 10 reps each
(8, 15, 20,30, 40, 50)

-cardio circuit: flip punching bag, run and punch or kick punching bag, run
back and double hop on bosu ball and training table. Repeat this process
until the punching bag was across the room.

-push ups- 10 warm-up, 10 w/ 10 lb plate on back, 10 w/ 25 on back,
25 regular

Wednesday:
Shoulders / Forearms
-Dumbbell shoulder press (10, 15, 25, 35, 45)
-Dumbbell side raises (8,12, 15, 20)
-Dumbbell front raises (8,12,15,20)
-Dumbbell extensions-laying on my stomach on the training table facing the end. I extended the dumbbells to the side of the table
-Straight Bar Shrugs (45, 65, 85, 95)
-Fore arm /Wrist Curls (10,15, 20) 10 reps using preacher curl bench and
10 reps reverse grip standing in lunge position.

Friday:
For the summer I’ve scheduled my third appointment of the week for mornings. It’s definitely a different feel to my day. I feel like on days which I workout in the morning that I usually have more energy throughout the day. On the other hand it’s nice to have a late afternoon appointment. Either way the personal training workouts provide lots of energy for the next chunk of your day or night. Here’s an outline of today’s back and chest workout:

-high knees marching on the treadmill – 3 minutes
-Dumbbell incline chest press (8, 15, 25, 35, 40)
-Lat pull downs: 10 wide grip/10 reverse grip (5 sets)
-backpack pull downs sitting on bosu ball: 2 sets of 20;1 set of 10 w/ 25lbs added, 1 set of 5 pull downs, 10 push-ups done 5 times
-Lat pull downs: 5 wide, 5 reverse grip w/ a 10 second hold after each rep