Re: Tonite's Shoulder Smoulder at Cascade Athletic Club

[Guest guest]

wow! Those are impressive wts

> Always a fun Sunday evening workout with Fatal Attraction! We do our own

> thing but meet up in different rooms. I love it.

>

> Shoulders, 3 sets of 10 using dumbells as I just used the machines for back

> on Friday:

>

> overhead press: 12.5, 15, 15

> upright row: 16 kg kettlebell (= 35.33 lbs) all three sets

> lateral raise: 10, 7.5, 6

> scarecrows: 6, 6, 6

> front raise: 7.5, 6, 6

> reverse flys: 8,8,8 can go up next time, SO HAPPY ABOUT THIS!!! NEVER

> THOUGHT I'D SEE THE DAY!

> military presses: 12.5, 12.5, 12.5

> rear delt lifts: 10, 10, 10

>

> 20 minutes on bike, " manual " level 15

> 20 minutes of mostly crawl stroke - YAY, my back is better and letting me do

> this!!!

> steam room

> sauna

> hot shower

>

>

>

--

Vennitta

[Guest guest]

, how is your foot doing? Remember I know how it feels to have feet problems! I hurt the tendons in my ankle while swimming and it took about a year and half before I didn't have any pain.Hang in there! JenSubject: Tonite's Shoulder Smoulder at Cascade Athletic ClubTo: exercisevideos Date: Sunday, October 23, 2011, 11:25 PM

Always a fun Sunday evening workout with Fatal Attraction! We do our own thing but meet up in different rooms. I love it. Shoulders, 3 sets of 10 using dumbells as I just used the machines for back on Friday:

overhead press: 12.5, 15, 15upright row: 16 kg kettlebell (= 35.33 lbs) all three setslateral raise: 10, 7.5, 6scarecrows: 6, 6, 6front raise: 7.5, 6, 6reverse flys: 8,8,8 can go up next time, SO HAPPY ABOUT THIS!!! NEVER THOUGHT I'D SEE THE DAY!

military presses: 12.5, 12.5, 12.5rear delt lifts: 10, 10, 1020 minutes on bike, "manual" level 1520 minutes of mostly crawl stroke - YAY, my back is better and letting me do this!!!steam room

saunahot shower

[Guest guest]

8 8 8 for reverse flyes is fantastic!>>> Always a fun Sunday evening workout with Fatal Attraction!  We do our own thing but meet up in different rooms.  I love it.

>> Shoulders, 3 sets of 10 using dumbells as I just used the machines for back on Friday:>> overhead press:  12.5, 15, 15> upright row: 16 kg kettlebell (= 35.33 lbs) all three sets> lateral raise: 10, 7.5, 6

> scarecrows:  6, 6, 6> front raise: 7.5, 6, 6> reverse flys: 8,8,8  can go up next time, SO HAPPY ABOUT THIS!!! NEVER THOUGHT I'D SEE THE DAY!> military presses: 12.5, 12.5, 12.5> rear delt lifts: 10, 10, 10

>> 20 minutes on bike, " manual " level 15> 20 minutes of mostly crawl stroke - YAY, my back is better and letting me do this!!!> steam room> sauna> hot shower>>

>>>>

[Guest guest]

Wowza! I'd definitely be wanting that sauna and shower after this workout! Fantastic about the reverse flys and the swimming!!

Tonite's Shoulder Smoulder at Cascade Athletic Club

Always a fun Sunday evening workout with Fatal Attraction! We do our own thing but meet up in different rooms. I love it. Shoulders, 3 sets of 10 using dumbells as I just used the machines for back on Friday:overhead press: 12.5, 15, 15upright row: 16 kg kettlebell (= 35.33 lbs) all three setslateral raise: 10, 7.5, 6scarecrows: 6, 6, 6front raise: 7.5, 6, 6reverse flys: 8,8,8 can go up next time, SO HAPPY ABOUT THIS!!! NEVER THOUGHT I'D SEE THE DAY!military presses: 12.5, 12.5, 12.5rear delt lifts: 10, 10, 1020 minutes on bike, "manual" level 1520 minutes of mostly crawl stroke - YAY, my back is better and letting me do this!!!steam roomsaunahot shower

[Guest guest]

Wowza! I'd definitely be wanting that sauna and shower after this workout! Fantastic about the reverse flys and the swimming!!

Tonite's Shoulder Smoulder at Cascade Athletic Club

Always a fun Sunday evening workout with Fatal Attraction! We do our own thing but meet up in different rooms. I love it. Shoulders, 3 sets of 10 using dumbells as I just used the machines for back on Friday:overhead press: 12.5, 15, 15upright row: 16 kg kettlebell (= 35.33 lbs) all three setslateral raise: 10, 7.5, 6scarecrows: 6, 6, 6front raise: 7.5, 6, 6reverse flys: 8,8,8 can go up next time, SO HAPPY ABOUT THIS!!! NEVER THOUGHT I'D SEE THE DAY!military presses: 12.5, 12.5, 12.5rear delt lifts: 10, 10, 1020 minutes on bike, "manual" level 1520 minutes of mostly crawl stroke - YAY, my back is better and letting me do this!!!steam roomsaunahot shower