Thoughtful Thursdays

It’s Friday eve!

I am excited. I was not able to workout since last Thursday.I have a lot of school work to complete and I am on the organization committee for Customer service week I finally was able to workout and continue the Kris Geithen 12 Week program. I should be on week 4, but I am on week 3 and so far so good. You can find the workout on Bodybuilding.com.

Yesterdays workout consisted of:

Cardio
20 mins

Seated Barbell twist
150 reps per side

Dumbbell Bench Press
2 warm up sets of 10 reps w/ 15 lbs
2 sets to failure in 8 reps w/20 lbs

Straight – Arm Dumbbell Pullover
1 warm up set of 10 reps 15 lbs
2 sets to failure in 10 reps 20 lbs

Incline Dumbbell Flyes
2 sets to failure in 12 reps w/20 lbs
1 drop set to failure 20 lbs to 15 lbs

Cable Rope Overhead Triceps Extension
1 set to failure in 7 reps 20 lbs
2 drop sets to failure 15 lbs, to 10 lbs, to 5 lbs

Dips Triceps Version
3 sets to failure 12 reps

Superset:

Lying Dumbbell Tricep Extension
3 sets to failure in 10 reps

Bench Dips
3 sets to failure in 12 reps

Cardio
15 mins

Seated Barbell twist
150 reps per side

After all of that lifting, yes, I was tired. I need to mention I have officially lost 26 lbs so far. It has been a long journey, but I am here from a huge 198 to 172!!! For a tall person I am moving into the realm of skinny. 150 is rail thin for a person of my stature. So I am excited! I should post a pic for Transformation Tuesday! Happy Thursday to everyone!