8/16/10:
CARDIO:
Spinning (Speed, Standing Climbs, Jumps, Seated Hill Climbs, Standing Hill Climbs)
* Time = 35min
* 302cal; 40% Fat
* Max HR = 172 (90%)
* Avg HR = 149 (77%)
Notes:
Energy really wasn't there today, so I was semi-disappointed. Still had some PR's though. I didn't have my spotter, so I hated to do standing military's at the Smith Machine, but it is what it is. lol
Anywho, I promised some pics for Week 12 of Max-OT. Unfortunately, my photographer (mama-san) sucked. lol But here are 3 of the best she took. lol
MAX-OT Week 12, Day 1: SHOULDERS & TRAPS
Warm-Up
- Foam Roller/10min on Elliptical
DB Shoulder Press
15's 1x12;
25's 1x6;
35's 1x3;
40's 3x6
DB Laterals
15's 1x8;
15's 1x10
DB Rear Laterals
25's 2x6
Standing Military Press (Smith Machine)
105 1x6
DB Shrugs
55's 1x8;
60's 1x6
* Green = PR's
Warm-Up
- Foam Roller/10min on Elliptical
DB Shoulder Press
15's 1x12;
25's 1x6;
35's 1x3;
40's 3x6
DB Laterals
15's 1x8;
15's 1x10
DB Rear Laterals
25's 2x6
Standing Military Press (Smith Machine)
105 1x6
DB Shrugs
55's 1x8;
60's 1x6
* Green = PR's
CARDIO:
Spinning (Speed, Standing Climbs, Jumps, Seated Hill Climbs, Standing Hill Climbs)
* Time = 35min
* 302cal; 40% Fat
* Max HR = 172 (90%)
* Avg HR = 149 (77%)
Notes:
Energy really wasn't there today, so I was semi-disappointed. Still had some PR's though. I didn't have my spotter, so I hated to do standing military's at the Smith Machine, but it is what it is. lol
Anywho, I promised some pics for Week 12 of Max-OT. Unfortunately, my photographer (mama-san) sucked. lol But here are 3 of the best she took. lol
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