up up and away.

upper body workout was yesterday (4/22/09) i was in a rush to get to the doctor at 4:45 and i did not get to my mom’s house (she has a super rad full gym) until 3:45. sooo i pounded out my upper body workout. here is how it went:

chest

smith machine chest press:

• 12 reps @ 45 lb
• 15 bench crunch tucks
• 10 reps @ 50 lb
• 15 bench crunch tucks
• 8 reps @ 55 lb
• 15 bench crunch tucks
• 6 reps @ 60 lb
• 15 bench crunch tucks
• 12 reps @ 45 lb

dumbbell flyes on bench:

• 12 reps w/ 10 lb dumbbells

back

single arm dumbbell rows:

• 12 reps each arm w/ 10#
• 30 oblique twists on decline bench w/ 10# medicine ball in hands
• 10 reps each arm w/ 12.5 #
• 30 oblique twists on decline bench w/ 10# medicine ball in hands
• 8 reps each arm w/ 15#
• 30 oblique twists on decline bench w/ 10# medicine ball in hands
• 6 reps each arm w/ 20 #
• 30 oblique twists on decline bench w/ 10# medicine ball in hands
• 12 reps each arm w/ 12.5 lb

reverse flyes laying face down on recline bench:

• 12 reps w/ 10# dumbbells

biceps

dumbbell curls:

• 12 reps w/ 7.5#
• 15 reverse crunches
• 10 reps w/ 10#
• 15 reverse crunches
• 8 reps w/ 12.5#
• 15 reverse crunches
• 6 reps w/ 15#
• 15 reverse crunches
• 12 reps w/ 10 #

hammer curls:

• 12 reps w/ 7.5 #

ugh my left arm (the one i broke) was giving me a lot of trouble with the bicep curls. i hope it gains some strength soon.

triceps

cable pulldowns:

• 12 reps @ 10#
• 25 ball crunches
• 10 reps @ 15#
• 25 ball crunches
• 8 reps @ 20#
• 25 ball crunches
• 6 reps @ 25#
• 25 ball crunches
• 12 reps @ 15#

bench dips:

• 12 reps

shoulders

this is where i was really running out of time so i slammed the shoulder exercises out as fast as possible! did not want to, but i had no choice.
dumbbell shoulder press (seated):

• 12 reps w/ 10#
• 15 second rest
• 10 reps w/ 12.5#
• 15 second rest
• 8 reps w/ 15#
• 15 second rest
• 5 reps w/ 20# (couldn’t do 6)
• 15 second rest
• 12 reps w/ 10#

dumbbell lateral raises

• 12 reps w/ 5#

okay so that was my work out for yesterday! i went to the doc after that and had some calluses burned off my feet with acid. yes it was as painful as it sounds. i guess because of the way i walk/run the line on the ball of my foot between my big toe and other toes squishes together and forms these deep calluses that are painful. i always thought they were plantar warts but i guess not. so now i basically cannot walk, which means i cannot do my HIIT, which i am upset about.. i am going to attempt the bike today after work. we will see how it goes!