Back & Shoulders, Elliptical HIIT

Yesterday I was lucky enough to be my bestie David's hair model for a color class he was taking.  It was so much fun and I love how my hair turned out, but for some reason getting my hair colored always makes me tired and usually gives me a headache.  He works for an Aveda salon, their products do not smell bad, so I know it's not the fumes or anything, no clue why it happens but it does.  So I ended up just going to bed at about 5:30, slept a couple of hours, made myself get up to at least eat a chicken breast and went back to bed.

I woke up at 4:30am ready for the gym!  I must have really needed that extra sleep yesterday.  Today was back and shoulders, I added weight to some of my back exercises, got a compliment on my back so it must be coming along :)  I did have Kyle take a photo of my back for a Flex Friday group photo on bodybuilding.com last week, it is getting more definition for sure!

I feel like I flew through the workout, it only took me about 45 minutes, I really cranked out my reps quick.  

So today my will power was tested and I failed.  We all know how difficult the nutrition part has been for me, I love me some bad food and it was hard to get past my cravings.  I've been doing amazing and today I go into our kitchen at work and there sits a box of delicious assorted donuts from Hy Vee.  I say to myself, Steph keep your ass walking by those damn donuts, do not pick one up, for the love of god don't do it!  UGH, I did it, I ate half a donut.  You would have thought I robbed someone as bad as I felt, but then decided I would really kill it on my HIIT workout for that stupid half of a donut.  I will say it tasted AMAZING!!!!  So for lunch today I enjoyed a 20 minute elliptical HIIT workout, good lord I can't say it enough but they so kick your ASS!!!  I was just dripping sweat when I got done, felt so good :)

Workout Log Details

1

 

Leverage Low Row

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 90 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 90 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 90 Lbs. x 15

edit

total weight: 4,050 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

2

 

Seated Barbell Military Press

View Guide

9.4

• Muscle Targeted: Shoulders
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 55 Lbs. x 13

Rest Between Sets 0 min 15 sec

SET 03

REPS: 55 Lbs. x 13

edit

total weight: 2,255 Lbs.

total reps: 41

PROGRESS:

Rest Between Exercises 0 min 45 sec

3

 

One-Arm Dumbbell Row

View Guide

8.7

• Muscle Targeted: Middle Back
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

4

 

Front Two-Dumbbell Raise

View Guide

9.3

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 15

edit

total weight: 450 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

Wide Grip Lat Pull

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 55 Lbs. x 15

edit

total weight: 2,475 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

Upright Barbell Row

View Guide

9.0

• Muscle Targeted: Shoulders
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

7

 

Seated Cable Rows

View Guide

8.7

• Muscle Targeted: Middle Back
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 60 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 60 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 60 Lbs. x 12

edit

total weight: 2,160 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

86 Lbs. Aug 20, 2013

Rest Between Exercises 0 min 45 sec

8

 

Lateral Machine Raise

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 45 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 45 sec

SET 03

REPS: 15 Lbs. x 15

edit

total weight: 750 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

9

 

Bent Over Barbell Row

View Guide

8.8

• Muscle Targeted: Middle Back
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 40 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 40 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 40 Lbs. x 15

edit

total weight: 1,800 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

10

 

Dumbbell Shrug

View Guide

8.7

• Muscle Targeted: Traps
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

11

 

Shoulder 3x50's

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 6 Lbs. x 50

Rest Between Sets 0 min 15 sec

SET 02

REPS: 6 Lbs. x 50

Rest Between Sets 0 min 15 sec

SET 03

REPS: 6 Lbs. x 50

edit

total weight: 900 Lbs.

total reps: 150

PROGRESS:

Rest Between Exercises 0 min 45 sec

12

 

Split Handle Lat Pull Down

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 60 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 60 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 60 Lbs. x 15

edit

total weight: 2,700 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

13

 

Pushups

View Guide

9.2

• Muscle Targeted: Chest
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 15

Rest Between Sets 0 min 20 sec

SET 03

REPS: 15

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total weight: 0 Lbs.

total reps: 50