My Work Out: Workout 1:2 Back and Shoulders

This is similar to my other work out, workout 1.  Except I cut out the push ups and pull ups and added Russian Dead Lifts.  I forget to do pull ups at the beginning and I really think it’s ineffective if you do it at the end. 

I started with 30 mins of intense level 10 cardio

She has a perfect back. 

Row/Lat Pull Down Circuit Style

40 lbs -20
50 lbs -15
60 lbs – 10
30 lbs burn out (about 20)

total weight: 2,750 previous total weight: 3,360

I did 5 sets my first time because I was flirting with how much I was capable of lifting.  this time  I only did 3 sets, so next time I will aim to lift higher thant 2,750

Shoulder Warm Ups: Side Raises, Front Raises, Butterflies, Shoulder Press, Circles (20)
5 lbs Free Weight
3 sets of 10

Total Weight: 660  Total Previous Weight: 300

Shoulder Press Machine

20 reps at 20 lbs
15 reps at 30 lbs
10 reps at 40 lbs
burn out at 10 lbs (about 15)

Total Weight: 1400 Previous Total Weight: 1,460

again my previous weight was more, that’s because I did more sets.
Refer to my first routine.

Standing Rows, clean, double press

15 at 20 lbs
10 at 30 lbs
3 at 40 lbs (40 lbs got a little heavy)

Total Weight:  720 Previous Total Weight:  720

Hopefully I will build up to 40 lbs sets.

Fly Rear Delt Machine

20 reps at 20 lbs
12 reps at 30 lbs
8 reps at 40 lbs
burn out at 10 (appx. 20)

Total Weight: 1280 Previous Total Weight: 1240

Wide Grip Pull Downs

20 reps at 30 lbs
15 reps at 40 lbs
12 reps at 50 lbs
10 reps at 60 lbs
burn out at 30 lbs (appx 20)

total weight: 3000 previous total weight: 2710

Russian Dead Lifts

12 reps with the bar (about 40) 
10 reps with 10 lbs
8 reps with 25 lbs
Burn out with bar  (10)

total weight:  1900

My Work Out: Workout 1: Back and Shoulders

I am sharing my routines with you all.  I peaked at my heaviest weight at 137 a few weeks ago.  I lost 7 lbs in just a week.  I got sick again and was bed ridden for 6 days, and jumped back up to 135.  I have been eating cake and pie and icecream while on the couch.  My goal is to reach 113 again by the end of February.

This is the tone I desire.  Of course, she has a horrible augmentation.  But I don’t wish to be too ripped like a veiny bodybuilder.  That is the perfect amount of muscle definition that I wish to have.  It still looks feminine.

So… here is my work out today.

I started with cardio: 30 minutes of interval elipticals.

then I did 15 minutes of bicycles.  Intervals are getting easy, so I tried the “performance” preset.  It was way to hard, I could barely push the pedals, so I went back to intervals.  Usually I do a whole 30 minutes, but I had to use the bathroom really bad, so I quit at 15.

I did some Bikram Yoga stretches to begin.

Rows & Lat Pull Downs Circuit. (no stopping)
20 reps @ 30 lbs
15 reps @ 40 lbs
12 reps @ 50 lbs
10 reps @60 lbs
8 reps @ 70 lbs, immediate burn out at  20 lbs

Warm up shoulders, 5 lbs freeweights: 2 sets burn out: front raises, side raises, butterflies, shoulder press, and I dont know what they’re called, but you hang with your arm dead and move in circles. 

Shoulder Press Machine.
20 at 10 lbs
15 at 20 lbs
12 at 30 lbs
10 at 40 lbs, immediate burn out at 10 lbs.

Free Weight: 30 lbs bar
widPick up bar, standing back row + clean and double press.
3 sets of 12
if you want to make it harder, go down and do 2 push ups after.

Fly Rear Delt Machine:
20 reps at 10 lbs
15 reps at 20 lbs
10 reps at 30 lbs
6 reps at 40 lbs, immediate burn out at 10 lbs.

Wide Grip Pull Downs on Knees (no bench)
20 reps at 20 lbs
15 reps at 30 lbs
12 reps at 40 lbs
10 reps at 50 lbs
8 reps at 60 lbs, immediate burn out at 30 lbs.

Push Ups
3 sets of 15
Stretch in Between

Pull Ups
3 sets of 10
I got tired and forgot, I should have done these the first exercise of my work out to warm up.

Crunches: Center and Obliques, + Planks
3 sets of 50
Center 50
Obliques 50 (lifting knees and alternative)
Followed by planks.

Butt Lifts
3 sets of 10

Cool Down with More Yoga Poses.