Tuesday 2/10 – Cardio – HITT on the elliptical for 22 minutes (30 seconds at 10mph/90 seconds at 7 mph). Followed by 10 minutes of Stair Master – 60 floors.
Wednesday 2/11 – misc make up training – this week I shifted to do more arms than shoulders. I also added in DL. Changed form to work on my hip movement and see if I could build more strength on the right side. This was a good mid week workout.
Preacher Bench BB Curls 70x8, 80x7, 80x7
Triceps Rope Pull Down 65x8x3
Alt DB curls 35x8x3
Skull Crushers 65x10x3
DB seated press / DB upright row SS – 40x8 and then 40x6 – three sets (this was too heavy for the row – I need to work on my form – much better with a bb or ez bar.
Dead Lifts – 185x8x3 – changed back to standard DL form and dropped the weight. I had been doing Sumo DL at a heavier weight – but decided to shift in order to work through my hip tension.
Abs – 3 sets of weighted sit ups (12) (10lbs) / 3 sets of oblique extensions (12) / 3 sets of flutter kicks (25)
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