Back to weights!!!

[chinadoll]

6 May -- DId chest back and shoulders tonight and a 10K step day (4th in a row)
New high weights for chest press

#30 2 x 15 DB chest press
#30 2 x 20 Pullovers
#15 DB flyes 2 x 15
#25 DB bent over row 2 x 15

#10 Shoulder press, 1 x 15
#10 Arnold Press, 1 x 15
#8 lat raise side 1 x 15
#8 lat raise front 1 x 15

12 angled push ups

[chinadoll]

FInally a really nice day. Got in a 3 mile walk. And did Arms today

DB curls #15, 1 x 15
DB hammer curls, 1 x 15
DB, Defining curls, 1 x 15

French press #10 DB, 1 x 15
Kickbacks #10 DB, 1 x 15
Skullcrushers, #25 1 x 15
Tri Dips 10

[chinadoll]

Am back up to my pre-injury weights. In fact my chest presses and pullovers are higher! I was a good amount of sore this week after my workout so progress is being made.

[chinadoll]

Upped the arm weights using #10 for shoulders, 17.5 for curls, 10 for french presses and added hammer grip french presses. Nice challenge. We will see how sore I am tomorrow. I usually walk 2-3 miles but switched it up for my beach cruiser today and did a 3 mile ride. Also cleaned house for a couple hours so a nice active day.

[chinadoll]

Did PT and core on the 17th nd today did Chest , back and shoulders
30 lbs 3 x 15 for DB chest press (last set only did 12)
30 lbs 3 x 15 Pullovers
17.5 lbs 3 x15 FLyes
25 lbs DB bent over row 3 x 15
10 lbs DB shoulder press 1 x 15
10 lbs Arnold press 1 x 15
10 lbs lat raises 1 x 15
10 lbs front raises 1 x 15 and a 3 mile walk today

[chinadoll]

Used the 17.5s for Db curls, Hammer curls, and defining curls -- all sets were tough to finish

Used 10 lbs for DB french press, skull crushers, hammer grip french press and bent over rows -- all also difficult to finish. Forgot to do dips --- I will let it slide tonight

[chinadoll]

PT exercises for legs and also some core work

5lb weights side and straight leg lifts, standing curls and knee lifts, side step raises, small circles and bicycle (pilates moves)
Donkey kicks with #5 weights
Calf raises
Squats with 2 #7.5 DB and Pliet squats with a #10 dumbbell
SIde and straight plank, rollups and crunches for upper lower and obliques

[chinadoll]

Upper body today
30 lbs DB chest press, 1 x 17, 1 x 12, 1 x 12
30 lbs pullover , 1 x 18, 1 x 15, 1 x 12

17.5 lbs DB flyes, 3 x 15
25 lbs, DB bent over row, 3 x 15

10 lbs, Shoulder press, arnold press 1 x 20
10 lbs lat raise 1 x 12, 8 lbs 1 x 8
10 lbs front raise, 1 x 120

17.5 bicep curl 1 x 15, Hammer curl 1 x 15, Defining curl 1 x 15

17.5 skullcrusher , 1 x 15
10 lbs db French press and hammer grip french press, 1 x 15
10 lb DB kickbacks

12 tricep dips

[chinadoll]

Yesterday was lower body... squats, pliet squats, deadlifts, all the leg raises from PT and a few new ones, calf raises hamstring curls, rollups oblique and reg crunches side and regular plank, sidesteps with a band, wallsitting

Today was upper body
#30 DB chest press 15/15/10 to failure
#30 Pullovers 15/ 15/ 15

#17.5 DB Flyes 15/15/15
#25 DB bent over rows !5/15/15

#10 regular, arnold press, lat raises and front raises 20 each

Forgot push ups but thats OK I am already feeling tight and tired

[chinadoll]

Tonight I spent 45 minutes talking myself out of working out, then I sucked it up and did it, even added some things. Reminder to self: YOU HAVE NEVER BEEN SORRY YOU ACTUALLY DID A WORKOUT -- JUST DO IT.