Week one of the New Year is over, and I feel strong in my 12 week plan! According to my Nike + Run app I've gone 20 miles so far! (I think I've gone more, but I can't get the GPS to link under cloudy German skies so I just track heart rate!)
Today was back and biceps I did the same workout as last week but was able to go up in weight already! Super proud! Here's what I did!
Lat pull down 27.5 pounds 12 reps 1st set
Lat pull down 35 pounds 12 reps 2nd set
Lat pull down 42.5 pounds 12 reps 3rd set
One-Arm dumbbell rows:
35 pounds 12 reps 2 sets
35 pounds 8 reps last set (couldn't finish, but I'll get it next week)
Compound Row
110 pound plates 12 reps 3 sets.
(I had failure on the 10th rep of the last set and had to take a break to finish the last 2 reps)
Underhand Lat pull down:
85 pound plates 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, gotta GROW!)
Alternating Dumbbell Curl
15 pound weights 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, BUT; I moved up from the 10 pound weights I used last week.)
Standing Bicep Cable Curl:
22.5 pound plates 8 reps 3 sets
Seated Preacher Curls:
10 pounds 12 reps 3 sets
(This was much easier than last week and next week I'll go up to 15's for the first and second set, I wish the gym had 12's!!!)
I rested for at least 60 seconds in between each set and felt strong at the end!
Tomorrow shoulders and abs!
Today was back and biceps I did the same workout as last week but was able to go up in weight already! Super proud! Here's what I did!
Lat pull down 27.5 pounds 12 reps 1st set
Lat pull down 35 pounds 12 reps 2nd set
Lat pull down 42.5 pounds 12 reps 3rd set
One-Arm dumbbell rows:
35 pounds 12 reps 2 sets
35 pounds 8 reps last set (couldn't finish, but I'll get it next week)
Compound Row
110 pound plates 12 reps 3 sets.
(I had failure on the 10th rep of the last set and had to take a break to finish the last 2 reps)
Underhand Lat pull down:
85 pound plates 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, gotta GROW!)
Alternating Dumbbell Curl
15 pound weights 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, BUT; I moved up from the 10 pound weights I used last week.)
Standing Bicep Cable Curl:
22.5 pound plates 8 reps 3 sets
Seated Preacher Curls:
10 pounds 12 reps 3 sets
(This was much easier than last week and next week I'll go up to 15's for the first and second set, I wish the gym had 12's!!!)
I rested for at least 60 seconds in between each set and felt strong at the end!
Tomorrow shoulders and abs!
