Monday's Workout w/ pics/demos

This was my workout yesterday...Each set I go slowly when I brig it up and when I let it back down....As soon as I can no longer do the movement in perfect form, when I my muscle is just exhausted, I move to the next one....If there is no waiting time listed, then I didn't wait (like when I isolate each arm, by the time I have finished one set on the alternate arm, I just move on the to next set...30 sec. should've elapsed)

BICEP CURLS (seated or standing) (biceps)(I do them one arm at a time, first right, then left..then back to right and then left)

1 set 12 lbs.-10reps (R)
1 set 12 lbs. 10reps (L)
1 set 15 lbs. 7reps. (R) (failure)
1set 15 lbs. 6 reps (L) (failure)















waited 60 secs.



Combination-Lateral raise-front raise (also done isolating each arm)
1 set 12 lbs.-9reps (R) failure
1 set 12 lbs. 9reps (L) failure












30 sec. wait







Shoulder Press-(standing)
1 set 10 lbs.-10reps (both)
30 seconds
1 set 12 lbs. 4reps. (R) (failure)
1 set 12 lbs. 6 reps (L) (failure)












60 sec. wait

Tricep Kick backs-Isolating each arm
1 set 10 lbs.-10reps (R)
1 set 10 lbs. 10reps (L)

1 set 12 lbs. 6reps. (R) (failure)
1set 12 lbs. 4 reps (L) (failure)










60 sec. wait

Traditional Lat pull downs-wide grip
1 set 50 lbs.-10reps
wait 30 secs.
1 set 60 lbs. 4reps. failure











Wait 45 secs.

(using the same bar as above just changing my grip)

Close grip lat pull downs

1 set 50 lbs.-10reps
30 sec. wait
1 set 60 lbs. 9reps failure













wait 60 secs.

Rotary Calf Machine
1 set 70 lbs.-10reps
30sec. wait
1 set 90 lbs. 12reps failure







Thighsolator Leg Press
1 set 45 lbs.-10reps
30sec. wait
1 set 60 lbs. 8reps (failure)



















Standing Calf Raises on machine
1 set 60 lbs.- 10reps
30 sec. wait
1 set 75 lbs. 8reps



Concentration Curls
1 set 10 lbs.-10reps (R)
1 set 10 lbs. 10reps (L)
30 sec. wait
1 set 10 lbs. 10 reps.(R) (failure)
1set 15 lbs. 8 reps (L) (failure)









AB STUFF
On this one I did 5 sets of 10....each one lifting my legs a bit higher until they were straight in the air....increasing the intensity (lol and the pain) of each one.

Then I turned side ways and crunched for 5 on each side, twice, for a total of 10 crunches each side.











I began and ended my ab workout with these....Rotating my knees as I lifted them from side to side....5 each side before I did the thing above and 5 each side after.













In between doing the knee raises and the ab crunch machine thingy I did these....10X