175.9 & 175.3 – Yes, I Forgot To Post Yesterday.

Hold on to your butts, this one’s gonna be a doozy. 2 workouts to post (I’m not gonna backdate yesterday’s workout this time.) and a recap of my night over at the Frankenstein Place.

My birthday was on Monday, and a friend of mine got us both tickets to see Rocky Horror. I’d only ever seen the movie, and heard only hearsay about what goes on at the live shows. Man, it was fun.

There were apparently a few things missing (who throws toast? honestly?), but I didn’t care. It was a blast. The audience made it even better, too. The participation level was high, and really fed into the energy on stage

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Everyone gathers around the cast after the show.
IMG_5770
BOOOOOO!! BOOOORING!!!! The narrator ate that shit up.
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Dammit, Janet.
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Frank N Furter. I didn’t ask him to pinch my nipple, but I didn’t stop him either.

Ok, enough with the fun stuff. Time to get to work.

__

Week 6, Day 4 – Chest, Triceps, Abs

Sprint

3 minutes

Low Cable Crossover

30×30  30×30
30×30  30×30
30×30  40×20

1 minute Cardio Acceleration: Step Up with Knee Raise

Cable Crossover

30×30  45×20
30×30
35×30

1 minute Cardio Acceleration: Bench Step Up

Dumbbell Flyes

30×30  50×20
30×30
40×30

1 minute Cardio Acceleration: Squat Jump

Overhead Triceps Extension

30×95  40×65
30×95
27×95

1 minute Cardio Acceleration: Box Shuffle

Lying Triceps Extension

17×95  30×65
17×95
18×95

1 minute Cardio Acceleration: Kettlebell Swings

Triceps Pushdown

25×95  35×65
25×95
20×95

1 minute Cardio Acceleration: Goblet Squat

Cross Body Crunches

3 sets of 20

1 minute Cardio Acceleration: Sprint

Cable Wood Chop

30×70  40×50
30×70
30×70

1 minute Cardio Acceleration: Squat Jumps

__

Week 6, Day 5 – Shoulders, Legs, Calves

Dumbbell Step Upsx25

3 minutes

Side Lateral Raise

30×10  30×15
30×10  31×15
30×15  35×10

1 minute Cardio Acceleration: Dumbbell Step Upsx25

Front Cable Raise

30×15  32×10
30×15
30×15

1 minute Cardio Acceleration: Mountain Climber

Bent Over Delt Raise

30×15  45×10
30×15
30×15

1 minute Cardio Acceleration: Dumbbell Cleanx45

Leg Extensions

30×50  32×50
30×50  40×35
30×50

1 minute Cardio Acceleration: Sprints

Leg Curls

30×30  30×30
30×30  50×20
30×30

1 minute Cardio Acceleration: Box Shuffle

Seated Calf Raises

30×120  55×85
30×120
40×120

1 minute Cardio Acceleration: Med Ball Slam

Calf Raises

30×120  60×85
30×120
45×120

1 minute Cardio Acceleration: Goblet Squats

__

Shit, guys. I’m done this whole thing tomorrow. When I started out six weeks ago, I’ll admit that I wasn’t 100% confident that I’d actually get through the entire program. Here I am, though, almost 15 pounds lighter with definition in places there has never been definition.

Success is me,
K

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