5/2/13 - Shoulders + Cardio

Yay for May!!!

Shoulder press:

30 lbs x 12
30 lbs x 12
30 lbs x 12
30 lbs x 12

Stability ball crunches: 1 x 25

Upright barbell row:

45 lbs x 12 (35 lb curl bar + two 5 lb plates)
45 lbs x 12
45 lbs x 12
45 lbs x 12

Stability ball crunches: 1 x 25

Side lat raise:

10 lbs x 12 (dumbbells)
10 lbs x 12
10 lbs x 12

Stability ball crunches: 1 x 25

Front raise with dumbbell:

10 lbs x 12
10 lbs x 12
10 lbs x 12

20 minutes on stationary bike

Four weeks down...now on to the next four weeks :-) looks like exercises are the same just grouped together for supersets. Will be trying to lift heavier these next four weeks.

4/30/13 - Back + Cardio

Deadlifts:

55 lbs x 10 (35 lb curl bar + two 10 lb plates)
55 lbs x 10
55 lbs x 10
55 lbs x 10

Wide grip lat pull down:

40 lbs x 12
40 lbs x 12
40 lbs x 12

Bent over barbell rows:

45 lbs x 10 (35 lb cul bar + two 5 lb plates)
45 lbs x 10
45 lbs x 10
45 lbs x 12

Narrow reverse grip pull down:

40 lbs x 12
40 lbs x 12
40 lbs x 12

Seated cable rows:

40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10

One arm dumbbell row:

10 lbs x 12 (each side)
10 lbs x 12
10 lbs x 12

15 minutes on stationary bike

4/25/13 - Chest + Sunkissed Abs

Flat bench dumbbell press:

10 lbs x 12
10 lbs x 12
10 lbs x 15
10 lbs x 15

(Lying) dumbbell flyes:

8 lbs x 10
8 lbs x 12
8 lbs x 12

Incline dumbbell press:

10 lbs x 15
10 lbs x 15
10 lbs x 15
10 lbs x 18

Incline dumbbell flyes:

8 lbs x 12
8 lbs x 12
8 lbs x 12
8 lbs x 15

So instead of "traditional ab" workouts, I did sunkissed abs from the Tone It Up bikini series :-) Yes...I did sign up for the bikini series too...

4/24/13 - Legs

Light leg workout yesterday...

Barbell squat (wide-stance):

45 lbs x 10 (35 lb curl bar + two 5 lb plates)
45 lbs x 10
45 lbs x 10
45 lbs x 10

Barbell (alternating) lunges:

45 lbs x 10
45 lbs x 10
45 lbs x 10
45 lbs x 10

Deadlift + sumo squat (superset):

50 lbs x 12 (35 lb curl bar + two 5 lb plates + two 2 1/2 lb plates) --> 15 lb (dumbbell) x 12
50 lbs x 12 --> 15 lb x 12
50 lbs x 12 --> 15 lb x 12

Weighted calf raises:
15 lbs (dumbbell) x 20

Toes in calf raises:
15 lbs x 20

Toes out calf raises:
15 lbs x 20

4/17/13 - Arms + Abs + Cardio

Whoa! When life happens, it happens LOL. I have been working out in between it all and I am totally seeing more changes in my body.
Here is this morning's workout:

Standing barbell curl:
45 lbs x 12 (35 lb curl bar + two 5 lb plates)
45 lbs x 12
45 lbs x 12
45 lbs x 12

Stability ball crunches x 25

Alternate dumbbell curls + tricep dumbbell kickback (superset)
10 lbs x 12
10 lbs x 12
10 lbs x 12
10 lbs x 12

Leg lifts x 25

Hammer curls + skull crushers (superset)
10 lbs x 12
10 lbs x 12
10 lbs x 12
10 lbs x 12

Bicycles x 40

Plank to failure (2 min)

Stationary bike 20 min

4/4/13 - Fully Stacked Abs HIIT Core #4

I wasn't able to get to the gym today so did a HIIT abs workout at home from The Daily HIIT (formerly BodyRock.tv).

50 sec on/ 10 sec rest, 2 rounds:
Slide abs
ball plank
bridge press
table reach
overhead abs

Here is the video:

4/2/13 - Back & Cardio

Deadlifts:

45 lbs  x 10 (35lb curl bar + two 10lb plates)

45 lbs x 10

45 lbs x 10

45 lbs x 10

Wide grip lat pulldown:

40 lbs x 12

40 lbs x 12

40 lbs x 12

Bent over barbell rows: 

45 lbs x 10 (35lb curl bar + two 5lb plates)

45 lbs x 10

45 lbs x 10

45 lbs x 10

Narrow reverse grip pulldown:

40 lbs x 12

40 lbs x 12

40 lbs x 12

Seated cable rows:

40 lbs x 10

40 lbs x 10

40 lbs x 10

40 lbs x 10

one-arm dumbbell row:

10 lbs x 12 (each side)

10 lbs x 12 (each side)

10 lbs x 12 (each side)