Street Parking
Suns Out Guns Out From 1/24.
1-2...9-10
Dumbbell Bicep Curl+10 second 90 degree hold
Alternating curl and press (each arm)
10 lb dbs used (maybe use 15s next time?)
10 rounds
30 seconds to complete
1 tricep extension with a hold the remaining time
2 tricep extensions with a hold the remaining time
all the way to 10
had to stop hold after round 4
Used 10 lb db
Finished butts and guts from a while back with
5 rounds of
8 split squats on each leg- no weight
Suns Out Guns Out
3 rounds of
24 alt single arm skull crushers- 10 lbs
8 single are db rows right then left- 20 lbs
12 wide out tricep extensions- 10 lbs
24 diamond push ups- elevated on bar
12 standing tricep extensions- 20 lbs and then dropped to 15
Friday, January 19 workout
Program B
3 sets of
3 rounds of
6 squat cleans- 33# bar
10 burpee box jumps- 16 inch
So slow, way over goal time.
Slowest was almost 7 minutes, fastest was 5:57
Suns Out Guns Out
4 sets of
8 bench press- 25# dbs
15 push ups- elevated bar push ups
3 rounds of
20 alt db bent over rows- 25# dbs
20 alt single arm tricep extensions- did 10 on each side instead of alt- 10# db
Sogo from Dec. 20
10 press
30 second hold
10 press
30 second hold
10 press
Did first round with 10 lb dbs and last 2 rounds with 5 lb plates
then
3 rounds
10-15 db bench press- 20s (15), 30s (10), 20s (10)
10-15 flys- 10s
10-15 push ups- knees, then 24 inch elevated
20 rep back squat- 45 lbs
