Friday workout

[Guest guest]

Good news ! So glad you aren't sore anymore. And happy to hear your workout was just right :)Darcy

Hi,

Well, this morning all my soreness was gone so I decided to go ahead and do Pyramid Upper Body for the last time this month.

I did the workout as is with no breaks.

Chest- 12/15/20

Back-15/20/25

Shoulders- 3/5/8

Triceps- lying extensions- 5/8/10

seated over head press- 12/15/20

Biceps- 8/10/12

My weight amount wasn't too impressive, but it really does make a difference when you don't pause and you just keep picking up another set of weight one right after the other. I still got a really nice workout, but I didn't feel like I killed myself doing it.

I'm off to go the doctor with my DD.

Have a great weekend.

~~

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[Guest guest]

Hi,

This morning I did the Amy Bento upper body combo once again. I did shoulders, biceps, and triceps. I definitely think these combo's are keepers and I'll do them again in the future.

Shoulders

Slo-Mo- overhead press (bar bell) 30 lb. (2 sets) 25 LB (1 set)

cuban press (DB) 10 lb. (3 sets)

APX- upright row (body bar) 12 LB (2 sets)

throw backs (She uses tubing here, but I changed it up and used 7 LB dumb bells and got a great burn.)

Biceps

APX- biceps curls (body bar, tubing)

incline bicep curls- 12 lb. (3 sets)

Slo-mo- Bicep bonfire- 10 lb. (3 sets)

incline bicep curls (she used tubing, but I used 12 LB DB) 3 sets

Triceps

Slo-mo- lying tricep extensions- 25 LB (3 sets)

APX- kickbacks 12 lb. (3 sets)

single arm overhead press (She used the tubing, but I used a 12 LB and did lying extensions. Her reps were a little fast for my 12's but I managed.)

Slo-mo- dips (3 sets) I skipped the dips altogether and did the same reps and sets but did pushups on my toes. I'm getting a lot better at these and this was a great finish to the workout.

I've really enjoyed doing these combo's but I think I'll do something different for upper body for the last two weeks of the month. Not sure yet what it will be.

Off to walk the dogs before the heat sets in.

Have a wonderful weekend.

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[Guest guest]

Great job again, !

I hope you and the beagles had a nice walk, too!

Sara

>

> Shoulders

> Slo-Mo- overhead press (bar bell) 30 lb. (2 sets) 25 LB (1 set)

> cuban press (DB) 10 lb. (3 sets)

> APX- upright row (body bar) 12 LB (2 sets)

> throw backs (She uses tubing here, but I changed it up and

used 7 LB

> dumb bells and got a great burn.)

>

> Biceps

> APX- biceps curls (body bar, tubing)

> incline bicep curls- 12 lb. (3 sets)

> Slo-mo- Bicep bonfire- 10 lb. (3 sets)

> incline bicep curls (she used tubing, but I used 12 LB

DB) 3 sets

>

> Triceps

> Slo-mo- lying tricep extensions- 25 LB (3 sets)

> APX- kickbacks 12 lb. (3 sets)

> single arm overhead press (She used the tubing, but I used

a 12 LB

> and did lying extensions. Her reps were a little fast for my 12's

but I

> managed.)

> Slo-mo- dips (3 sets) I skipped the dips altogether and did the

same reps and

> sets but did pushups on my toes. >

> Off to walk the dogs before the heat sets in.

> Have a wonderful weekend.

>

[Guest guest]

GREAT week, ! That feeling of a lot of DOMS is always so

rewarding, and a great indication that you worked hard in all the

right places. Hope you can get back to one a day workouts next week,

if that's what you want to do next!

have a well deserved rest on Saturday!

Sara

> Here's the way it went:

>

> Pre-Exhaust front lunges-10 lb.

> Squat 20/20/20 (25 reps)

> Pre-Ex.-Rear Lunge 10 LB

> Static Lunge 15/15 (25 reps)

> Side Lunge DB 15 LB (I never feel this exercise for some

reason

> Plie Squats 30/30/30 (25 reps)

>