Chest, Shoulders & Biceps Workout

DB Incline Press
Set 1-2 5lbs x 15 reps - warm up sets
Set 3- 10lbs x 15 reps - focusing on tightening upper back & core. Felt burn on shoulders

Set 4 - 10lbs x 12 reps - Ok reps
Set 5 - 15 lbs x 10 reps - great resistance weights - still could maintain good controlled form & felt the tension

Standing DB Overhead Press
Set 1 - 15 lbs x 8 reps - focused on tension & esp left arm since it's weaker
Set 2 - 15lbs x 8 reps - left arm felt weak towards last 3 reps - might have to drop weights at last set
Set 3 - 10lbs x 12 reps - too light for right arm but decent enough for left arm - not much struggling

DB Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - decent, felt quite light
Set 2- 5lbs x 12 reps - decent (might be able to do heavier weights like 7-8lbs but no such DBs at gym!)
Set 3 - 5 lbs x 12 reps - started to feel the burn in upper left traps esp by last 5 reps. DB felt light for right arm

Alt. Biceps Curls
Set 1 - 10 lbs x 15 reps - biceps burn by last 3 reps!
Set 2 - 10lbs x 12 reps - more aggressive tempo but w/out swinging the body or the weights around. Isolated the mov'ts on biceps solely- struggled last 2 reps
Set 3- 10lbs x 12 reps - same tempo as set 2 - struggled last 2 reps

Finisher:
One Arm DB Jerk
15lbs x 10 reps @each arm
20lbs x 10 reps @each arm

Chest & Shoulders + HIIT spin bike

Warm up:
2.5lbs plate x 10 @ each rhomboids exercise
2.5lbs plate x 10 reps prone rear delt raise
2.5lbs plate x 10 reps prone traps raise

DB Incline Press
Set 1 - 10lbs DBs x 12 reps moderate could do full ROM, maintained steady form
Set 2 - 10lbs DBs x 12 reps -moderate
Set 3 - 10lbs DBs x 10 reps - moderate reps

DB standing Overhead press
Set 1 - 10lbs DB x 15 reps - modrate
Set 2 - 10lbs DB x 10 reps - struggled last 2 reps at left arm
Set 3 - 10lbs DB x 10 reps - had to push last 2 reps

DB One Arm Shoulder Press
Set 1 - 15lbs x 12 reps @each - pushed thru last 2 reps esp left side
Set 2 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left-right was ok
Set 3 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left

Abs in between exercises: seated bicycle, lying down leg raises, seated crunch on bench - 20 reps min or till fatigue

Finisher: DB One Arm Jerk
Set 1 - 15lbs x 10 reps @each - easier than press for sure
Set 2 - 20lbs x 10 reps @each - moderate feel- left arm felt need a bit more balance on way up
Set 3 - 20 lbs x 10 reps @each - moderate- raised heart rate pretty good

HIIT spin bike 30min
1 min MAX effort ( resistance # 14-16)
2 min rest first half
3 min rest last intv except last round (1 min rest)

LBKC 2012 New Year's Eve Kettlebell Workout

Last workout of the year 2012, so it gotta be bad and I planned to be a bad ass and pushed myself to my limit!

Good thing I got permission to work from home so I could sneak out in the morning to the class and nobody would notice anyway..haha. Fair enough, when I came back, nobody called me asking where I was. Besides most people started off late. Very few of them are super early birds like me!

Ok on to the workout!

#1 KB Jerk practice
10 reps each hand (12lbs KB)

#2 15 min AMRAP:

• 1 rep each side Turkish Get Up + Windmill Combo (12lbs KB)
• 10 rep each side double KB cleans (2x12lbs KB)
• 8 reps each side Romanian Deadlift with 2 KB (2x25lbs KB)
• 8 reps Pull ups (assisted with thick band - 75% off bodyweight)

Completed 4 rounds + 1 set Turkish Get Up + Windmill combo

#3 Abs
10 sets of:
Jack Knives + Russian twists combo (with 12lbs KB)

#4 Sled Push!
I did 4 laps of 275lbs sled push!! (1 minute rest after 1 lap)

1 lap = 20 yards.

275lbs! That's 2 3/4 of my bodyweight! If I had more time, I didn't mind to do at least 300lbs. Maybe it's not a good idea, I might break my legs...haha!