Bench Work - Back - Shoulders

Today I went back into the strength area for back and shoulder work. It will be another week at least before I do any regular benching.

Today I did

Reverse Military presses on the Smith machine

Empty Bar, no weights needed for this move. I did 5 sets of 10

Lateral DB raises

Only used 10lb a side

3 sets of 15

Behind the knee barbell raises.

Used the short bar with 2- 5lb plates on it.

3 sets of 10

One arm DB bent over rows.

Did 1 sets of 20 a side with 40lb

Did 4 more sets of 15's with 50lb!

I was toast after this workout!

Hostyle Conditioning - one on one with Curd and weigh in

Today marked my one on one with Curd and weigh in. I also did measurements to see how things have progressed since day 1.

Well..... I lost 2.2 lb's this week. Jenn you were just about bang on :)

I am very happy about it, 2.2 to go to hit 320. Next week I hope....

My measurements were pretty amazing to say the least. I measured my chest and waist, and compared them to day 1.

I lost 54 cm's off of my waist and 51 cm's off of my chest! LOL That is 21 inches off of my waist, and 20 off of my chest!

Todays workout was another tough one. Last workout in squat month... Of course I paid for that !

60 seconds of each movement, 7 different exercises, 1 minute break for 2 rounds!

Here are the moves.

Squats

Battle Ropes

Kettle Bell Swings

Prisoner Squats

Jumping Jax

Box Steps

Overhead Squats (20lb sand bag)

Rest

Once I was kicked in the butt from this, I did 100 Ball slams with the 25lb medicine ball, followed by 100 ball crunches with various moves incorporated. Hands overhead, hold medicine ball to chin, etc....

Yet another killer workout!

Hostyle Conditioning Class - Prowler and mixed bag!

Today our class welcomed back GREG! Was awesome to see!

Today we did 20 minutes of conditioning and then 3 rounds of the prowler.

Conditioning portion was ...

10 Clean and press with the sand bag

10 Down and ups

20 Squats

Do as many rounds as you can in 20 minutes.

I managed to get in 6.3 rounds :)

We then did the prowler outside with 135lb on it, with sandbag tosses over our heads (reversed) in between. These were cardio intensive for sure!

Another great workout!

Bench Work - Back

Worked on my back for this week. Actually it will be for the next 3 weeks.

I had to workout at home for this one, on kid duty :)

I used 25lb db's for all of these moves.

3 sets of 20 1 arm bent over rows

3 sets of 50 shrugs, using both db's of course

3 sets of 20 Romanian deadlifts with both Db's

Finished the workout in 15:55

One one One Hostyle Conditioning - Weigh in and Cardio beating!

Well, the weigh in went well, after my 5.2 loss last week, I didn't know what to expect this week. I was very happy to have lost another 2.8 lb this week. I am now 324.4 lb. 4.4 more to go!!! For the 320 mark!

Todays workout was a feast for the cardio senses.

12 Squat thrusters (with 45lb Olympic bar)
12 Pushups
4:00 of box steps!!

4 ROUNDS!

Once I was done this, Curd punished me with 70 Ball slams with the 25lb medicine ball... I dont know what I did to upset him, but there must have been something!

I was done in about 30 minutes, and dead tired haha

Monday - Javorek Fun!

Well back to Javorek DB complex...

These hurt a lot, but I have been missing doing them for a couple of months now. I figured I would re-visit these and see what happens.

I did the standard moves:

Upright rows

Cleans

Push Press

Good Mornings

Bent over rows

I did 8 reps of each for 6 (or 7 lol lost count) sets.

It took me 14:0, with the shortest rest possible between sets.

Needless to say, typing this is hard to do....

Hostyle Conditioning Class - All about the Cardio

This was a sweatfest.... I have never been to spent at the end of a class....

Nothing crazy to the routine... just A LOT of cardio.

50 Squats

25 Push ups

5 minutes of BOX STEPS... umm, this sucked

2 min rest

25 Burpees

50 Ball Slams (25lb ball)

5 minutes on BOX STEPS....Help me....

2 minutes rest

75 Squats to finish...

Done in 25 mins...approx.

This was a tough workout. I dont mind the strength stuff, but the total cardio is very challenging for me!