Day 10

Shoulders & Arms + Ab Ribber X

My first time through Shoulders & Arms carried a big ol' asterisk, as I was bruttally sick.  I got through it last time, but with fairly low energy and questionable form. 

It seems consistent this week that I'm noting that my form was was better, and my workout therefor way better than the first time through.  Today was no exception.  I needed to study the video less and was able to pay more attention to my form and to "bringing it".  My energy level was high, and I put a solid effort into it.  Another great workout.  My reps weren't dramatically greater than the first time, but my effectiveness was.  This week has been 3 GREAT workouts so far. 

As I mentioned before, I bought the resistence bands the program recommended.  But those turned out to be "heavy", representing 40, 45, & 50 pounds.  One exercise (Flip-Grip Twist Tricep Kickbacks), I had to step down to just an 8# dumbell (the heaviest set I own) for the 2nd set.  Another (In & Out Straight Arm Shoulder Flys), I did the reps, but wasn't able to extend my arms all the way.

Ab Ripper was great today too.  My abs are sore!  I got through about 85% without breaks, and picked back up for the last few reps in the exercises I did need breaks on.  Because I delayed day 3 last week from being sick, I missed an affect on my mid-section which I saw this week, which was that I did Ab Ripper, Plyometrics, and Ab Ripper in 3 straight days.  I got that this week, and it feels great!

This weeks reps:  (1st set/2nd set, all with green bands unless noted)  Compare to week one here.

Alternating shoulder presses: 9/9

In & Out Bicep Curls: 10/12

Two-Arm Tricep Kickbacks: 8/8

Deep Swimmer's Presses: 8/8

Full Supination Concentration Curls: 8/8 (blue on 2nd set)

Chair Dips: 16/15

Upright Rows: 11/11

Static Arm Curls:  16/12 (Blue on 2nd set)

Flip Grip Twist Tricep Kickbacks: 9/8 (8# on 2nd set)

Seated Two-Angle Shoulder Flys: 13/16

Crouching Cohen Curls: 10/9

Lying Down Tricep Extensions: 3/5

In & Out Straight Arm Shoulder Flys: 4/6 (no full extension)

Congdon Curls: 14/8 (blue on 2nd set)

Side Tri-Rises: 10/12 & 12/13  (right/left)

Tomorrow: Yoga