Wednesday, September 9, 2009

Soreness A'Coming.....

After this morning's chest & back workout I will be surprised if I am not feeling it tomorrow. It was a great workout! I added in a bit more chest and back work and removed the couple of arm exercises. I will do arms on a separate day now, since they aren't something I need to focus on as much anyways. Plus, there is the bonus of they naturally get worked with good back and chest moves anyways. I was even super energized and added in some plyometric drills in between sets. Yep, I am nuts! So here was today's madness - enjoy reading my pain!

Superset 1
barbell bench
12x75# / 10x85# / 3sets 8x90#
barbell overhand row
12x65# / 10x75# / 3sets 8x85#
bench jumpsquat -4x10 reps

Superset 2 (weight/side)
hammer strength decline press 
12x25#  / 3sets 7x35#
hammer strength hi-row
12x35# / 3sets 8x45#
burpees - 4x8 reps

Superset 3
incline db fly
4sets 8x20#/side
cable row 
4 sets 8x85#
speedskaters - 3x15/leg

Superset 4
db pullover
3sets 10x25#
db bench (weight/hand)
10x30# / 8x30# / 10x25#
plyo lunge - 3x10/leg

intervals on treadmill
30sec walk @ 3.6mph
60sec run @ 8.2mph
repeated for 15 min total

followed by 15 min elliptical
level 8-10 / speed 6.0-7.0


  1. Yep, I am ready to go back to the gym! :-)

    (This thing is silly-it's telling me I have illegal character or some nonsense and won't let me post with wordpress name!)


  2. Whew! Good workout, lady!! Way to go on those plyos in between... it looks like a giant interval workout all around!