Day 3 - Shoulders & Arms - Week 1

Aaron - current weight 137

1. Alternating shoulder press R. 10 W. 20 - R. 10 W. 20
2. In & out bicep curl R. 16 W. 15 - R. 16 W. 15
3. 2 arm tricep kickback R. 10 W. 10 - R. 10 W. 10
4. Deep swimmers press R. 10 W. 15 - R. 10 W. 15
5. Full sup. conc. curls R. 10 W. 17.5 - R. 10 W. 17.5
6. Chair Dip R. 20 R. 20
7. Upright row R. 10 W. 20 - R. 10 W. 17.5
8. Static arm curl R. 16 W. 12.5 - R. 16 W. 12.5
9. Flip grip twist tri kickback R. 10 W. 10 - R. 10 W. 10
10. Seated 2 angle should. flys R. 12 W. 12.5 - R. 16 W. 10
11. Crouching Cohen curl R. 10 W. 15 - R. 10 W. 12.5
12. Lying-down tri. extension R. 10 W. 10 - R. 10 W. 10
13. In/out str. arm should. fly R. 16 W. 7.5 - R. 16 W. 5
14. Congdon curl R. 10 W. 12.5 - R. 8 W. 15
15. Side tri rise R. 15 R. 15

As for ab ripper I increased my reps from 15 per exercise to 20. I'm still not even close to being able to do everything at 25 but I'll work my way up to it. I feel like I have been doing pretty good at my diet as well I've been trying to eat lots of protein especially before and after my workouts. I'm coming in somewhere around 150-170 grams of protein a day. Also I've been weighing my self at night after my work out but have now switched to the mornings as Melanie has informed me that "I'm cheating" by doing it right after dinner, so that's why I've lost a pound.

As far as soreness goes I'm doing pretty good today much better than yesterday thats for sure. Definetly looking forward to yoga tonight so that I can stretch out some very tight muscles.