Day 17

Shoulders & Arms + Ab Ripper (twice!)

I had the day off work yesterday, so I got a little gutsy and did a bonus Ab Ripper in the morning, before doing the normal workout, including Ab Ripper again in the afternoon.

For the morning AB Ripper, I used the first 10 minutes of the Plyometrics video to warm up.  Ab Ripper is only about 17 minutes, so it was about a half hour all-in. 

Shoulders & Arms was another awesome workout with an awesome effort.  Most exercises saw another slight increase in reps.  But, more importantly, a definite increase in form, understanding, and intensity.  I used the blue bands (rather than the green) for several exercises to max out sooner (said to be better for adding size).
In the 'bonus round' (last three exercises), I'm having trouble with the In & Out Straight Arm Shoulder Flys.  The lightest band I have is green, representing a 40# weight.  Its simply too difficult from that position to extend my arms all the way.  I am going as high as I can, and I believe I am still getting the same results, but its frustrating anyway.

Today's reps: (Compare to week 1 - compare to week 2)

Alternating shoulder presses: 9/7 (both green)

In & Out Bicep Curls: 11/10 (both green)

Two-Arm Tricep Kickbacks: 8/10  (with a loop the first, without the second)

Deep Swimmer's Presses: 6/5 (both green)

Full Supination Concentration Curls: 9/9 (both green)

Chair Dips: 13/16

Upright Rows: 12/9 (green/blue)

Static Arm Curls:  16/16 (blue/blue)

Flip Grip Twist Tricep Kickbacks: 8/5 ( both green)

Seated Two-Angle Shoulder Flys: 13/16 (both green)

Crouching Cohen Curls: 10/9 (green/blue)

Lying Down Tricep Extensions: 7/7 (both green)

In & Out Straight Arm Shoulder Flys: 7/8 (both green, no full extension)

Congdon Curls: 9/8 (both blue)

Side Tri-Rises: 14/14, 14/14  (right/left)