Hi ya HUMP DAY!! workout: Back, shoulders, bi’s (sorta)

Ladies today was busy…way more busy than I expected, I think part of it was that my girls seemed really tired today and still wouldn’t take naps. That is silly! I love naps, but my kids hate them!

So here is my 3rd SPECTACULAR workout in a row…if I would have had more time at the gym I would have kept going for another hour, I felt that GREAT!!

Warm up r-bike 5 min

Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set of 10

T-bar rows
25x12x8
50×10
70×6
60×10

Seated rows
110×10
120×8
120×6
130×8!!

Dorsi Flex Lat row machine
135×10
150x6x2

Military/shoulder press machine
105×12
120×10
135x8x2

One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles

Smith Military
50×10
70×10

arnolds both arms at the same time
25’s x 8 followed by 5 alt hammer curls x 3 sets

Bent over lateral raises
15x10x3sets

one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides

That was all 🙂

I skipped out on getting my biceps done…which happens all too often and is usually fine, but due to this contest I have in 10 weeks…I figure I have to pump up the pipes a bit more 🙂

So the plan is to do some biceps at home tomorrow and run intervals

I have to go spend some time with my DH…He has been outta town this week, so we miss each other something terrible, KWIM? hee, hee!

Night,
Michelle

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