The DB flyes are a shoulder exercise. On the fronts, you lift the db straight out to the front of you and then you drop them and raise the db straight out to your side for the side flyes.
Never did get any sort of pec pain.
Cool.
Friday was a rest day and I actually rested the whole day with very little movement. Then on Saturday I ended up spending the whole day hanging with a friend and we got in a one hour nice walk (avg HR was 131). Other than that nothing and I am pretty sure I over-ate at this restaraunt we went out to. If I did it was close but I know I got too much fat in because I could not eat again for another 12 hours and I felt really poorly like a slug. It was great food though.....
This morning I work up to find out that I am below 130 lbs. My lowest weight so far has been 126. I hope I don't get that far down before I hit 10% bf.
The rate I am going though I don't see much hope for it to stay higher.
Today I did an AT HOME workout. I love it when I don't have to go off the farm. I also made up this crazy workout. The trainer said I was to do tri, bi and abs today. So I created these supersets that included 1 tri, 1 bi, 1 traverses, and 1 oblique exercise. So they were long supersets. I had no rests between the exercises but at the end of each superset I did a 120 sec rest. I did each superset 2 times. Then when I had completed them all, I turned around and did all 12 exercises in a circuit to failure. Whew.... Sometimes I hate what I do to myself. I am an asshole of a trainer.
Warmup
Jump-rope (5 min)
1 arm db snatch (each arm)
1x15 (10)
1x15 (20)
1x15 (30)
Rest between sets = 120 seconds
SuperSet # 1 (2 times through @ 15 reps for each)
a.) close grip bb bench press (65lb, 75lb)
b.) bb twenty ones (30lb)
c.) reverse crunch (bw)
d.) bicycle (15 each leg)
SuperSet #2 (2 times through @ 15 reps for each)
e.) close grip bench pu (bw)
f.) db arnolds (15)e
g.) v-ups (bw)
h. ) cable horizontal woodchop (with 3 bands)
SuperSet #3 (2 times through @ 15 reps for each)
i.) bb pullover (30lb)
j.) db cross over curls (15) e
k.) v-ups (obliques)
l. ) swiss ball crunch (+25lbs)
1 time through to failure no rests
Curcuit Run numbers
a.) 18 @ 65lb
b.) 1 @ 30lb
c.) 23
d.) 24
e.) 12 @ bw
f. ) 7 @ 15lb e
g.) 13 @ bw
h.) 21 each side
i.) 19 @ 30lb
j.) 12 @ 15lb 3
k.) 17 @ bw
l.) 21 @ +25
This was pretty intense workout. I rested a few hours and cooked my food for the week. OMG did I do a good job this week. I made pizza (I love this food), a really good chili, chicken with sauteed peppers and onions, a nice waldorf salad with a yogurt dressing and a new cottage cheese ice cream of the week (orange dreamsicle) I blended a fresh orange in the cottage cheese until is was runny and added stevia and vanilla and a dash of cinamon. It will be runny because of the orange juices. This makes it freeze really nicely. It is SOOOOOO good.
When all the cooking was done I did a 1 hour bike ride with HR at or around 135ish.
My calories are a bit low today but that is okay since I am sure I went over a bit yesterday. It will all even out for the week. I am starting to see more veins when I workout and more muscles are starting to pop out too. I LOVE, LOVE, LOVE the cut.