Back, Shoulders & Arms Workout

Mobility Shoulders Warm Up
Stability ball roll out
Quadruped external rotation
Bird dog
Arm Circles

Weight Plate Incline Rear Delt Flys
3x 5lbs x 20

BB Row/ Hammer Incline Chest Press / Pullup practice
70lbs x 10 / 25lbs x 10 - felt light/ 1.5rep
70lbs x 10 / 30lbs x 8 / 2 rep + 1 w machine (2 weight stacks)
70lbs x 10 / 30lbs x 8 / 2 reps w machine (1 weight stack)

Hammer Wide Lat Pulldown / machine pullup practice
52.5lbs x 10 - felt light / 2 reps (1 weight stack)
55lbs x 8 / 2 reps (1 weight stack)
55lbs x 8 / 1.5 rep (1 weight stack)

Push Ups / rev crunch
3x10 /3x 12

Seated DB Arnold Press / V up abs
3x 15lbs x 10 - not feeling too strong today / 3x15

Back, Shoulders & Arms

Did similar rep range/sets style as my Tuesday lower body - heavy weights with high reps.

I took weights that I usually could do for 8-10 and pushed through 15 reps. Only main lifts - did 2 warm up sets for each main lifts and 2 working sets - trying out BAHT style. Very minimal rest other than switching/loading weight plates and recording my sets on my phone.

Such a killer! Hammer Shoulder Press destroyed me. Same as Hammer Wide Lat Pulldown. BB Row - I think I might skimp the last 2-3 reps to get full ROM.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Standing DB Bent Over Rear Delt Fly / DB Chest Fly
3x7.5x15/ 3x7.5lbs x 15

BB Row
45lbs x 15- warm up
55lbs x 15 - warm up
60lbs x 15- hard last 2-3 reps
60lbs x 15 - hard last 5 reps (singles)

Hammer Wide Lat Pulldown
25lbsx 18 - warm up
35lbs x 17 - warm up
45lbs x 15- hard last 3 reps
45lbs x 15 - hard last 3 reps

Seated DB Shoulder Press (palm facing fwd)
12.5lbs x 18 - warm up

Hammer Iso Shoulder Press (weight @side)
15lbs x 16 -warm up
17.5lbs x 15 - hard last 5 reps
17.5lbs x 15- hard last 5 - almost failed last rep

Standing DB Lateral Delt Raise / Reverse Hyper on 9 risers
3x7.5lbsx20 / 3x20

Seated DB Overhead Triceps Ext / seated DB hammer curl
3x 12.5lbs x 15-20 / 3x 10lbs x 12

Core & Light Glutes
One Leg Hip Thrust (6 risers)
3x15@each (iso hold top last reps)

Elbow Side Plank Lift
3x10@each

Plank side walk
2 x 20 total

Chest, Back, Shoulders and Arms Workout - Happy Halloween!

Reverse Body Rows (bent legs) / Push Ups Superset
4x15 / 4x10

One Arm DB Row
4x17.5lbs x15@each

DB Arnold Press / Seated Band hip abduction ( med band)
3x8lbsx15 / 3x30 reps

DB Lateral Side Delt Raise / Lateral Side band Walk (med band at ankle)
3x8lbsx 8 / 3x30 reps total

Chair Triceps Dips / DB Hammer Curls
3x15 / 3x8lbs x12

Chest, Shoulders & Arms

I had a great workout this morning. Overall DB Incline Press is the HARDEST for me to do. Even getting to 10 reps is quite a drag..looks like I'll be stuck doing 20lbs DB Incline Press for quite sometime. I was going to push for at least 12 but that just didn't happen. Next time!

DB Incline Press
15lbs x 15- moderate warm up
20lbs x 10 - mod hard but felt more doable than before
20lbs x 10 - hard last 2
20lbs x 10 - hard last 2-3
20lbs x 10 - tough set

Active rest btwn sets: Hyper Ext Apparatus (Back Ext) -20x - felt burn on hammies & glutes (focused on PPT)

I watched Bret's Hyper Extension Apparatus, took his cue and totally has helped me for not feeling it on my lower back anymore. I'll film it on Saturday at KB gym so you could assess the form. I just did without weights for now.

Push Ups / V up Abs (That 30lbs. BB was nowhere to be found again so I had to skip Standing BB Front Shoulder Press and subbed with push ups)
10 / 15
8 / 15 (pu fatigue by 8)
10 / 15 ( better pu reps - focused tightening core & glutes)

BB Close Grip Bench Press
20lbs x 20 - light weight so did more reps
20lbs x 20 - last 5 got nice triceps burn
20lbs x 20

DB Prone Rear Delt Raise
2 x 5lbs x15 - mini pause by 12th
5lbs x 12

BB lying Ovhead Triceps Ext
20lbs x 15 - focused kept elbows tuck in & isolate movt on tris
20lbs x 12 - left arm had trouble keeping elbows in / right arm took most load
20lbs x 12- tried to push 3 more but arms were already shaking

DB Alt Biceps Curl
10lbs x 10 - focused movt on biceps - tried not moving elbows
10lbsx 10 - last 2 were tough!
10lbsx10 - last 2 were rough

Upperbody WO: Shoulders, Arms & Abs Workout

My upper back and chest are still sore from Saturday upper body WO - thanks to those negative seated pull ups so today will be more for biceps and shoulders.

Part #1: 5 minute countdown
10 DB shoulder lateral raise (a pair of 8lbs DB)
10 pike press
10 DB hammer curls (a pair of 10-12lbs DB)

Completed 2 rounds

Part #2: Bodyripped.net Shoulders & Abs Interval training
10 sec off/ 1 min on for 15 Rounds
6 Mt. Climbers + 2 side plank jumps 6-5-5

V sit field goals (squeeze the arms) 20-20-25

Elbow plank to plank, push up+ side taps 6-6-5

1 Push Up + 4 pendulums 5-6-6

Back Lifts 30-25-26



Part #3: LovingFit Simply Cut Abs (if time allows)
3 Rounds:
20 reps laying knee ins + butt lifts
35 sec split V hold (in V up position + straight eg side in-out)
20 elbow reptile side stretch (leg straight side out)
35 sec split V hold
10 reps split up + knee to elbow (each side) - feet off the ground

Time 18:03

Round 2: Day 75: ARX, Shoulders & Arms, ChaLean Extreme I've Got Abs

I decided to workout in the evening instead of morning. I've been having hard time to sleep lately, thanks to this humid and hot weather. Besides tomorrow is my rest day so I don't have to go to sleep too early.

Anyway, working out in this hot humid weather was quite a challenge. I was already sweating even before started ARX. Can't believe this is the last Shoulders and Arms workout for this round.

Round 2: Day 61 - ARX, Shoulders and Arms

I wasn't quite happy with my performance today. Ab Ripper X was such a drag. I couldn't believe I was struggling with Mason's Twist. Trust me, I almost almost quit Shoulders and Arms halfway, but K encouraged me to keep going until the end, and I did...in a pretty shaky forms though. And I skipped ChaLean Extreme I've Got Abs today. After the workout, I felt so weak and sluggish. Today is one of those day where your body just refused to workout. Just like how I had a super hard time getting up at 4:15 am this morning. Thank goodness tomorrow is my rest day.

Round 2: Day 20 - Reverse ARX, Shoulders & Arms, 8 min crunches

I did P90X Ab Ripper X in the reverse order and it made me almost crashed. I was a bit fatigue during halfway (Hip Rock and Raise). Who can guess In and Outs (not the fast food chain) can be so challenging if you do it as the last part of the Ab Ripper X. Shoulders and Arms was quite challenging but I still finished everything. I don't have heart rate monitor but I could feel my heart was beating pretty fast after I finished every weight lifting. Majority of the moves I used 8lbs dumbbells, 10lbs for one or two and blue resistance bands for most triceps and shoulder flys.

I was debating whether I should do another ab workout, whether ChaLean Extreme I've Got Abs, or the Pilate Abs that I only did halfway. In the end I just did a bunch of crunches for 8 minutes. I was totally out of energy and didn't think I could crank up another 15-20 minutes abs.

Morning beach jogging time tomorrow if I can get up early enough or just around neighborhood area.