Day 12

My shoulders were not too sore today, so I did back/biceps. Again, I continued with the supersets (save two exercises--they were at opposite ends of the gym) then followed with abs and then cardio. All in all, it was a pretty decent workout:

Superset 1

• Close grip pulldown - 50 Ibs, 10-12-15 reps/set
• Seated concentration curls - 22.5 Ibs (cable), 10-12-15 reps/set each arm
  

Superset 2

• Seated row - 50 Ibs, 10-12-15 reps/set
  
• Standing alternating curls - 22.5 Ibs, 10-12-15 reps/set each arm

Exercise 5

• Incline pull down - 70 Ibs (machine), 10-12-15 reps/set --weight was too light
  
• Decline curls - 45 Ibs (machine), 10-12-15 reps/set --weight was too heavy on final set so I stopped at 6 reps and slowly lowered the weight down over 30 seconds

Abs

• Floor sweepers with variation: basically, take a straight barbell, throw 2 x 45 Ibs weights on each side (total of 180 Ibs counting both sides) and place the barbell at the edge of the mat. Lie down with your hands gripping the barbell. With your knees straight and feet together, raise your feet upwards to the left, back down (do not let your feet touch the mat), straight up, back down, upwards to the right, back down--that is one set. 1st circuit = 5 sets, 2nd circuit = 8, 3rd circuit = 10.

Cardio

• 20 minutes on non-arm elliptical machine (forgot the technical name). 10 minutes front, 10 minutes reverse. From 7:30 to 10:00, I tried closing my eyes and removing my hands from the machine. Because you do not have visual or tactile balance, your abs work extra hard to make sure that you do not fall off the machine. I kept my hands very close to the machine, however. I did not try this in reverse.

Diet

Feeding 1 - fruit smoothie
Feeding 2 - 6" oven roasted chicken breast sandwich
Feeding 3 - post-workout shake
Feeding 4 - 3 crispy chicken taco plate
Feeding 5 - 8 x whole wheat wheat think crackers
Feeding 6 - 60 calorie double chocolate Jell-O pudding snack

Tomorrow is water aerobics day followed by Legs on Thursday.

Until then..