Did legs, shoulders and abs today. Energy was pretty low and my mind was elsewhere but the tough workout really helped boost my mood.
Warmed up on the eliptical for 5 minutes
grabbed a wooden dowel and warmed up my shoulders by holding the dowel wide and swinging the dowel forward and then back behind my shoulders in a controlled motion. Also did some side-to-side twists and good mornings to warm up my back.
Did some quick squats without a bar, gradually getting my butt lower to the ground then did 12 quick reps with just an empty 45lb bar. Grabbed 15lb dumbbells and put them to the side.
12 x 95lbs (incl bar) back squats and right away into 12x bicep curl to shoulder press (15lb dumbbells)
finish 4 sets of each
12 x 65lbs (incl bar) stiff legged deadlifts and right away into upright rows with smith machine using 30lbs – 4 sets of each
12 x split legged lunges using 15lb dumbells and right away into 12x rear delt flies/squats with cables – 4 sets of each
20x plié squats with 35lb dumbbell and right away into 12x front shoulder raises using rope on cables – 4 sets of each
20x full situp with 16lb medicine ball, 12x bulgarian wipers, 12x reverse crunch, 12x standing torso twists without allowing toe to touch the ground (repeat series 4 times)