Well as of today it is exactly 12 weeks out from competition day!! Woohoo...nutritionist and trainer are synergizing everything and I am a bit a head of schedule but am not slowing down because I want to be as lean and cut as possible about 2 weeks out and then soften up a bit before! I can see the outline of the 8 pack!!! my six year goal almost complete!
So today was shoulders and biceps:
Dumbbell over head press:
1 set of 40lbs on each side 8 reps and 2 negatives, the last rep holding for 5 seconds at a 90 degree angle
2 sets of 35lbs on each side 10 reps and 3 negatives, the last holding.
1 set at 10 lbs on each side straight armed 10 reps
1 set at 15 lbs on each side straight armed 8 reps
1 set at 20 lbs on each side at 90 degree angle 6 times
Preacher curls on the exercise ball and free motion machine:
1 set at 50lbs in each arm 10 reps
2 sets at 30 lbs in each arm 12 reps, holding at the end.
Super set of Hammer curls and regular curls:
1 set of hammers at 20lbs in each arm 6 reps
1 set of hammers at 15 lbs in each arm 10 reps
1 set of regular at 15 lbs in each arm for 6 reps
(then repeat the above one more time starting at 15 lbs.)
One dumbbell bicep curl:
25lb dumbbell held with both hands on the end, curl till failure.
9 years ago