Disk 8 STS

[Guest guest]

I woke up way too early this morning.  I think i might have to force a nap in later.  Was in bed awake probably 3ish, and out of bed at 4.  Anyway, I didn't get started with my workout until nearly 5:30.  By this time Kaysar was up (he had went to bed last night at like 5 p.m.!).  However, despite him being up and being TERRIBLE through nearly the whole workout, I got 'er done.  This one seemed quite a bit easier for me.  Not sure if it's because my body is adapting, or I'm getting stronger.. or just more energy today.  However, I said the same thing last go around with STS, so am thinking it's just this disk

However, with that said, I did better on so many  exercises compared to last time (used same e-mail, but put in my new numbers) - makes me feel great!!!  Yay!  Love seeing the improvements!

Here's how she rolled:

 

lat pulldowns with band

 

double arm band rows

 

dips

 

chin-ups- - 12, going down to 90 degree angle and holding.  Also keeping my feet on the door for cheat purposes :)seated overhead extensions (one arm)-15 DB

 

T-pull with band

 

flat bench barbell triceps extensions- 38.5

 

barbell rows-78  (I think with these, I will up a little each mesocycle, but not each week afterwards)

 

Y's with band

 

kickbacks one arm- 21 (didn't rotate)

 

one arm horizontal row-30

 

deadlifts DB- 35

 

close grip bench press DB- 30, maybe could have went a bit higher? BUT NOT MUCH

 

one arm press down with band

 

chin-ups-  SAME AS BEFORE

 

seated overhead extensions DB- 25

 

barbell rows- 78

 

double arm rows with band

 

side leaning one arm overhead extensions on ball- 15 - TUFF, but did it!

 

dumbbell rows both arms- drop sets- 35 / 30 / 25 - crappy jerky movements, should have went lighter

 

kickbacks double arm- 15 (went lighter, and still worked them plenty)

 

one arm band kickbacks

 

pull-ups- SAME

 

cross body kickbacks- drop sets- 15 / 12 / 10  (had to help get my right arm up with my left sometimes..LOL.. I cheated!

 

straight arm fly prone on incline bench- 12 my arms were bent though, I was working hard 

side lying are arm pushups -  got 'em all!

 

scapular retractions (bar bell)- 62

 

superman on floor

 

Darcy