Shoulders/Arms Circuit

Standing S-bar Curls - 40 (20@60lbs, 20@40lbs)
Treadmill Sprints - 30 seconds (10 incline, 10 MPH)
Dips - 40 (body weight)
Treadmill Sprints - 30 seconds
Upright Cable Rows - 40 @ 40lbs
Treadmill Sprints - 30 seconds
Shoulder Chair Walks - 4 laps (forward up, backward back)
Treadmill Sprints - 30 seconds

Standing Dumbell Hammer Curls - 30 @ 25lbs
Bench Step-Ups - 40
Dips - 30
Bench Step-Ups - 40
Upright Cable Rows - 30 @ 40lbs
Bench Step-Ups - 40
Shoulder Chair Walks - 3 laps
Bench Step-Ups - 40

Cable Rope Curls - 20 @ 50lbs
Mountain Climbers - 40
Dips - 20
Mountain Climbers - 40
Upright Cable Rows - 20 @ 40lbs
Mountain Climbers - 40
Shoulder Chair Walks - 2 laps
Mountain Climbers - 40

Dumbell Hammer Curls - 10 @ 25lbs
Basketball Court Runs - 4 laps
Dips - 20
Basketball Court Runs - 4 laps
Upright Cable Rows - 10 @ 40lbs
Basketball Court Runs - 4 laps
Shoulder Chair Walks - 1 laps
Basketball Court Runs - 4 laps

It's worth it!

Woke up late this morning, which means I didn't get to the gym until almost 6:30a. Still hobbling along with my pulled hamstring... gettting old still sucks.

Jag and Corey were already well into the days workout:
30 Plank push-ups
30 knee ups (running in place w/ high knees)
Basketball court runs
3 x 10 pull-ups

30 side-to-side push-ups
30 knee ups
Basketball court runs
30 plank push-ups
3 x 10 seated row

20 side-to-side push-ups
20 knee ups
20 squat thrusts
Basketball court runs
20 plank push-ups
2 x 10 pull-ups

10 side-to-side push-ups
10 squat thrusts
60 mountain climbers
Baskeballcourt runs
10 plank push-ups
3 x 10 Hanging smith-bar rows

10 side-to-side push-ups
10 squat thrusts
40 mountain climbers
Basketball court runs
10 plank push-ups

30 mountain climbers
Basketball court runs
10 squat thrusts
Basketball court runs
10 plank push-ups
Basketball court runs

As it get's harder, just remember these three words... "It's worth it".

Saturday BIs and TRIs

Had to sneak out Saturday afternoon in order to find some gym time. LA Fitness is not to crowded this Saturday, which is a good thing.

Treadmill run - 30 sec. (10 incline, 10 mph)
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 3 x 10 @ 60lbs
Treadmill run - 20 sec.
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 2 x 10 @ 60lbs
Treadmill run - 20 sec.
Dumbell curls 2 x 10 @ 30lbs
Standing overhead dumbell tri extension 2 x 10 @ 60lbs
Treadmill run - 20 sec.

Hamsting pulled a little bit on the last treadmill run. Hope it's nothing.

Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs
Barbell cable curl 10 @ 70lbs
S-bar cable tri press-downs 10 @ 100lbs

Bench dips 3 x 15 @ body weight

Hamstring is definitely tight, warm and full of blood. Guess we'll have to wait and see what happens. But, one thing is for sure... getting olde sucks!