Supersets: Last Day

Well I did it.  Three days in a row and I was able to work all the major muscle groups, and it feels like some of the minor ones also.  I really don't feel that bad though.  In fact I feel pretty good.

I love it when I can still feel the effects of a good work out for a couple of days.  Not that sore feeling but that semi pump feeling.  Even though I may not be any bigger or lost any fat I feel like I have.  This is good mentally cause it keeps me excited to go back and work harder.

This was my last day of supersets for the week.  They are something I enjoy quite a bit and can hardly wait for them to come around again in my routine.  That will be the week after next.  Besides the fact they are an excellent workout there is one other thing I like about them.  It speeds up my workouts and reduces my time in the gym to something closer to 1 hour.  Although I don't mind personally to be in the gym that long I feel bad being away from the family that extra 20 minutes.  Something I'm sure a lot of people feel who have demanding jobs and families.

Here is what I did today in the gym–Arms and Shoulders–120sec. rest between Supersets–3 sec tempo

Starting with 5 min. of stationary bike warm up

Superset #1
Seated DB Presses  3 sets, 15 reps, 20lbs
Lateral DB Raises  3 sets, 15 reps, 15 lbs
I have a sore shoulder so I am using a lower weight to strengthen and not damage my shoulder

Superset #2
BB Curls  3 sets, 15 reps, 50lbs
Skull Crushers  3 sets, 15 reps, 50lbs

Superset #3
Incline DB Curls  3 sets, 15 reps, 27.5 lbs–these are intense after the 1st superset
Cable Tricep Extensions  3 sets, 15 reps, 120lbs

Superset #4
Calf Presses  3 sets, 25 reps, 230lbs
Seated Calf Raises  3 sets, 20 reps, 150lbs

Interval Cardio–12 minutes with 1 minute intervals–I could have worked a lot harder at this

My grade today is a B.  Because I made it three days in a row and I have started applying some intensity to the routines.  In order to get above a B I need to do a couple of things.  I need to add more weight so the last couple of reps are a lot harder and I need to be including more abs and interval training. 

I hope to improve my grade next week.  But it is quite a leap to get from B to A.

Have a good workout,

Jerry