Wednesday 2 (daytime) -- 'Glamour Muthles' (*Jazz Hands!*)

Triceps, Chest, Biceps, Back (LATS only, still resting traps still tomorrow)

Super Set-Style (not really a circuit b/c will increase weights):

• Cable bicep curls (simultaneous one-handed, to head) x 8 (30#, 40#, 50#)
  
• Cable twist/press (chest, side to side alternating) x 8 (50#, 60#, 60#)
  
• Pull ups close grip x 6
  
• Tricep cable press downs with rope grip x 10 (90#, 100#, 110#)
  

Repeat 3x and finish with 2 sets laying back cable curls (two-handed): 70#x12; 80#x12

Notes: Failed on last set of the twist/press and after like 4-5 reps, just cranked out 9/side of ref press/punch at same weight). Had some ADD inbetweeners - a few reps of cable side pull downs (crossovers not all the way?); some bar curls, etc.

Circuit:

• DB flyes (25lb) x 8
  
• Seated DB curls (25lb) x 8 (25# was plenty here after 1st circuit - last set was pretty tough)
  
• 1-arm DB rows (65lb) x 6
  
• French Press (75lb) x 10

Repeat 4x3x and finish with regular/wide grip pull ups - 2 sets x F

NOTES: This was experimental. I should have made the chest exercise strengthy like the latissimus movement and done one-arm bench presses at same weight as row (and back to back with row). Next time. Also, finisher was a bust -- I couldn't even get one full chin-over-the-top pull up at that point.

"Core Training #7" from Ross:

• TGUs x 5/side @ 45# (at home - needed to keep 10# plates handy for the SSBs)
• Saxon Side Bends x 6/side (10#)
• V-ups x 10 + Knew Hugs x 10 + V-ups x 5 + Knee Hugs x 5
• Repeat 3-5x. Finish with plank hold for time.

CORE CIRCUIT WAS A BUST!!! Too much upper-body muscle fatigue in arms and shoulders and could not do TGUs at the time (felt it out with 30#). MUST get good core training session by end of tomorrow (see plan at end of post).

Cranked out 1 time:

• 10 v-ups
• 15 back extensions
• 10 plate (45#) twists
• 10/side weighted side bends (45#)

Weigh in: 183.5

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FLAN

THURSDAY: Keep it simple. Deadlift, GOOD Core Circuit, maybe finish with some DB shrugs
FRIDAY: Some sort of metcon or intervals

Do handstand push ups (or attempt em anyway) any time -- at home or gym.