Day 16

Today was shoulders & forearms day. I can already start to feel the soreness in my shoulders so it was a good day. I've also started ramping the cardio to the full weight loss program length (about 27-30 minutes). Here's today's regimen:

Superset 1

• Arnold Press - 20 Ibs (dumbbell), 10-12-15 reps/set
• Front Lateral Raise - 15 Ibs (dumbbell, each arm), 10-12-15 reps/set

Superset 2

• Rear Delt Row - 20 Ibs (dumbbell, each arm), 10-12-15 reps/set --weight was too light
• Suponated Forearm Curl - 15 Ibs (dumbbell), 20-25-30 reps/set

Superset 3

• Incline Lateral Raise - 15 Ibs (dumbbell, each arm), 10-12-15 reps/set
• Pronated Forearm Curl - 15 Ibs (dumbbell), 20-25-30 reps/set

Abs

• Push Crunch - 20 Ibs (dumbbell, decline bench), 20-25-30 reps/set
• Cable Twist - 22.5 Ibs (cable, each side), 10-12-15 reps/set

Cardio

• 30 minutes on the Cross Ramp, 15 minutes forward, 15 backward, 2.00 miles, 300 calories burned

Diet

Feeding 1 - fruit smoothie
Feeding 2 - 6" oven roasted chicken breast sandwich
Feeding 3 - post-workout shake
Feeding 4 - chicken crispy taco plate (all rice)
Feeding 5 - baked apple pie from McDonald's
Feeding 6 - can of V8 (regular), 8 whole wheat wheat thin crackers

Tomorrow is probably back since my shoulders will be extremely sore. Day after that is shaping up to be legs, then the following two days will be chest and triceps. However, I may switch these around and intersperse them with legs...depends how I feel.

Until then..