Wonderful day of lifting with Back and Biceps....

I wanted to experiment today in terms of my ST program.  I really enjoy making new routines to give my body a challenge. Today I switched up the intervals and sets of my biceps as well as added new exercises for my back. I did not do my standard one arm rows etc... because I wanted to introduce new moves that maybe my muscles have not seen in some time. I wanted to "shock" my body and I did just that!! I felt strong but the fast pace of the sets really gave me a challenge. 

It felt great to be back lifting today. The minute the DB reached my hands, I was like a rush of adrenaline came over me! My run today was also a success, the back of my knee still flares up every once and a while but while on vacation it did really well with all of the running, hiking and stairs that I did. Today while on the elliptical it bothered me for a bit, but after a few seconds it faded away. I will take it slow this week with my runs to make sure I do not go too crazy with my sprints and runs, as I have before!  Slow and steady but consistent is the name of the game this week! 

Back and Biceps with 45 mins of cardio and core work - 

Warm up - Cathe Drill Max DVD  

Constant Tension Bicep curl (hold one arm at midpoint in full contraction while lifting a full bicep curl with the second arm, then switch always keeping both arms in contraction while lifting)  - 4 sets alternating reps and weight - 

Set 1 - 20 reps with 25lb DBs

Set 2 - 30 reps with 17lb DBs 

Set 3 - 40 reps with 11lb DBs 

Set 4 - 20 reps with 25lb DBs 

Alternating Hammer curls - 

Set 1 - 20 reps with 25lb DBs

Set 2 - 30 reps with 17lb DBs 

Set 3 - 40 reps with 11lb DBs 

Set 4 - 20 reps with 25lb DBs 

Slow 2x4 count bicep curls for 3 sets, then last set burn out curls - 

Set 1 - 20 reps with 25lb DBs

Set 2 - 40 reps with 17lb DBs 

Set 3 - 20 reps with 25lb DBs 

Set 4 - Burn out to fatigue - 100 reps with 17lb DBs 

Horizontal body chops with resistance band - 4 sets of 15 reps each side 

Scapular retractions with resistance band -  4 sets of 50 reps 

Supermans with 5 second hold with each rep - 4 sets of 50 reps 

Seated rows with 40 lb Green P90X resistance band - 4 sets of 20 reps 

Rear Delt flys on balance ball - 

Set 1 - 20 reps with  6.6lb DBs

Set 2 - 10 reps with 11lb DBs 

Set 3 - 20 reps with  6.6lb DBs 

Set 4 - 10 reps with 11lb DBs

Front cross punch (boxing) - 

Set 1 - 100 reps with  6.6lb DBs

Set 2 - 50 reps with 11lb DBs 

Set 3 - 100 reps with  6.6lb DBs 

Set 4 - 50 reps with 11lb DBs

Diagonal wood chops with sumo squat - 

Set 1 - 10 reps each side with 6.6lb DBs

Set 2 - 10 reps each side with 11lb DBs 

Set 3 - 10 reps each side with 6.6lb DBs 

Set 4 - 10 reps each side with 11lb DBs

Lat pulldowns with 40 lb Green P90X resistance band - 

Set 1 - 20 reps close grip pulldown

Set 2 - 20 reps wide grip pulldown 

Set 3 - 20 reps close grip pulldown 

Set 4 - 20 reps wide grip pulldown 

After ST - 45 min cardio combo and core work - 

25 mins treadmill - walking 4.0 mph at 3%, 5% and 10% inclines and a slow run 4.5 mph - 6.0 mph then 15 mins elliptical and 5 mins of squats, then 200 crunches - 100 crunches mid and upper, then 50 oblique crunches each side. 

Totals for the day - 

Time - 153 mins 

Calories burned - 1,435

AHR - 142/74% Zone 3, MHR - 176/92% Zone 5  

Crunches - 200