Yay for Thursday!!! Last work day for the week! I pretty much finished my cake orders last night. So only a few final touches left and and insanely dirty house to clean! Busy summers make it hard to keep a clean house! Lol Went to bed at 10 last night and slept like a rock! Dosed my MacaPro right before bed. Shoulders are still nice and sore from Tuesday. Chest didn't get too sore though. Met my macros yesterday! Right on target too!
Arm day
Warm up Rope pushdowns
20x12
25x12
SS 1:
Rope pushdowns w/ hard flex at bottom(
misread the instruction on rep count)
30x15
35x12
37.5x10
40x6
Machine dips
90x15
100x12
110x10
130x6
SS 2:
Overhead rope extensions
35x12x4
Pronated DB kickback
20x8x4
SS 3:
Seated DB curls -palms up the whole time w/ 3 sec descent
20x8x3
15x8- had to drop weight down
Machine plate loaded preacher curls
35x10
30x10x2
25x10
SS 4:
Rev. Ez bar curls (first time trying this one!- I like it)
30x15x4
DB Hammer curls
15x10x4
My arms hurt SOOOOO bad!!!! Hahahaha I haven't SS like that in a while with the same small muscle groups. Very intense! I had my girls sweating like crazy too!
30 mins Ski elliptical hr @ 135