WEDNESDAY
BW: 150.0 lbs
waist: 33 3/4"
Another three days in a row of BW at or above 150 lb …
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= several hours later =
All-Star Break 1.2, Week 1, Day 1*
*Starting out this revised program with a midweek workout that gives ASB some extra focus on arms and shoulders.
Tricep pressdowns
Green band 2 sets of 25
Overhead tricep extensions
10s 2 sets of 25
25s (3/50) 10 + 10 + 10 = 30
PR is 36 reps with this weight.
Seated Arnolds
10s 2 sets of 25
Standing DB OHP
25s (3/50) 16 + 16 + 14 = 46
PR is 52 reps at this weight.
Standing bicep curls
Red band 2 sets of 25
Seated DB drag curls
10s 2 sets of 25
Seated DB curls
25s (3/50) 20 + 10 + 10 = 40 reps
Big fall off after the first set. PR is 51 at this weight.
DB high pulls
10s 2 sets of 25
DB side laterals
10s (3/50) 15 + 15 + 15 = 45 reps
Also too, band pull-aparts (5 sets of 10) and band over-and-backs (5 sets of 10) between exercises for a total of 50 reps each.
Felt good to be back at it. Got a pretty decent pump and not too much fatigue late in the session. Total workout time: 65 minutes. This will be my Wednesday workout for the duration of the All-Star Break program.