Sun 1/30 - Delts & Tris

Sat 1/29 - Day off from lifting.
Inervals - 1 hr spin class then pilates reformer class.
Macros dead on.

Sun 1/30 - Delts & Tris
Upright row: 1 warm, 60/10, 65/10, 65/9 (and a half? ha)
Rear delt fly: 12/12, 12/12, 15/12
DB press: 2 warms, 25/8, 30/8, 30/8
DB kickbacks: 1 warm, 12/12, 12/12, 15/12
Bar ext: 2 warms, 30/10, 30/10, 40/9

Cardio - 40 mins split / 20 arc trainer + 20 stairmaster

Abs - 3 x 20
Side plank w/hip drop
Squirms
Single leg stretch
Plank & hold 1 minute 3 x's

Nothing terribly exciting, just felt like a good solid workout.


Sweat silently. Let's have no squawking about a little expenditure of energy.
~Martin H. Fischer