Old Navy’s Quest

Weight: 166.2 pounds

I took a vacation day today and on Monday, which means I have the next five days off from work.  Sweet.  I actually got to sleep in until 7 AM today and didn’t hit the gym until 9:00.  A few early “resolutioners” were walking around looking a bit out of place, but they will get used to the gym atmosphere soon enough.  I helped a few with the “new” equipment.  They were appreciative.

Shoulders and Abs

Arnolds
1 x 10 - 30 pound dumb bells (warm up)
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 10 - 45 pound dumb bells
4 x 10 - push ups

Smith Machine Seated Shoulder Press
1 x 5 - 95 pounds (warm up) Press, rack, rest 10 seconds, Press…
1 x 5 - 110 pounds
1 x 5 - 130 pounds
1 x 5 - 145 pounds
4 x 10 - push ups

Standing Dumb Bell Lateral Raises
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups

Standing Dumb Bell Extensions
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups

Hanging Leg Lifts
4 x 25 - Done slowly, with a pause at the top
4 x 10 - push ups

Slant Board Crunches
2 x 25 - Done slowly with a squeeze at the top

Unassisted Sit Ups
2 x 25
2 x 10 - push ups