Day 11

Today was Shoulder/Forearms day. All in all, the workout went fairly quickly despite the fact that I tried out a lot of new exercises today.

Superset 1:

• Front Raise - 12.5 Ibs (cable, alternating arms), 10-12-15 reps/set
• Upright Row - 12.5 Ibs (cable, alternating arms), 10-12-15 reps/set

Superset 2:

• One Arm Standing Cross Row - 12.5 Ibs (cable, alternating arms), 10-12-15 reps/set
• Wrist Curls - 22.5 Ibs (cable, sitting on ball), 20-25-30 reps/set

Superset 3:

• Upright Row - 22.5 Ibs (cable), 10-12-15 reps/set
• Reverse Curls - 12.5 Ibs (cable), 10-12-15 reps/set

Abs:

Again, I did five circuits beginning with 10 seconds on each exercise:

• Bicycles
• Hovers (have no idea what the technical name for these are--you just keep your feet and head 6" off the ground)

Circuit 1 = 10 seconds, circuit 2 = 15, circuit 3 = 20 seconds and so on.
Each circuit = Bicycles for x seconds immediately followed by hovers for x seconds then rest. The first circuit or two weren't bad, but by the time I reached circuit #5 it was very difficult to do.

Cardio:

• 20 minutes on the elliptical machine
  

Diet:
Feeding 1 - fruit smoothie
Feeding 2 - 6" oven roasted chicken breast sandwich, bag of baked lays chips
Feeding 3 - post-workout shake
Feeding 4 - roast beef sandwich, provolone, mayo, grilled onions & bell peppers, white bread, minimal au jus, dilled pickle, cup of broccoli cheese soup
Feeding 5 - baked apple pie from McDonald's (yah I know--only real bad thing in it is the fat)
Feeding 6 - 6 x small peanut butter crackers

Tomorrow should be back/biceps day but we'll see how sore my shoulders are...I may have to put that workout off until Thursday and do legs again tomorrow.

Until then..