My last two days workouts!!

Sorry I'm late to post yesterdays workout but the day got hectic and I ran out of time... I have to put my girls first!

Thursdays workout:

• Dead-lifts with a 40lb straight bar/3 count dip come up x 15
• 30 Burpees
• One leg push ups. Stand up straight bend over at the waist put one leg up and walk out with your hands until your are in push-up position. Do push-up with leg up. Walk back up on hands and jump up. Repeat 15 times
• Curtsy lunges with a 40lb straight bar
• One leg box jumps 30 times/ 15 each leg
• Assisted Dips at 60lbs. 10 reps
• Assisted Dips at 105lbs. 15 reps
• Hammer curls at 12.5lbs 15 reps
• Hammer curls at 15lbs 10 reps
• Z bar curls at 15 lbs 15 reps
• Z bar curls at 20 lbs 12 reps
• Back Extensions 15 reps
• Straight Bar curls at 20lbs 15 reps
• V bar triceps at 50lbs 15 reps
• V bar triceps at 70lbs 12 reps
• Stairmaster for 5 minutes at level 10 fat burn
• Treadmill for 5 minutes at 3.5 speed incline 10

That was a lot!! I worked out with a friend and had a training session! I was out of gas after that and starving...

Fridays(todays) Workout:

• Shoulder press with 15lb barbell 10 reps/4 sets
• Shrugs with 30lb barbell 10 reps/4 sets
• Lateral raise machine at 10lbs 12 reps/4 sets
• Reverse Fly Machine at 40 lbs 10 reps/4 sets
• Upright Row 30lb straight bar 12 reps/ 4 sets
• Forearm exercises 30lb straight bar 12 reps/ 4 sets
• Stairmaster 10 minutes on level 10 fat burn
• Elliptical 5 minutes on level 10 weight loss
• Treadmill 5 minutes on speed 3.5 incline 10
• Leg lifts for abdominal muscles and obliques 20 each way
• 50 sit ups on incline bench
• 50 oblique extensions on each side

Pics from Today:

MY FACE IS HILARIOUS!

The shirt is from Flex till youre Famous

http://flex-till-youre-famous.myshopify.com/

Check it out!!

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