A week of pain finally came to it’s end…

The first week of pain was completed on friday and the last thing we did was making the arms work (the only thing that is not sore) and Jonathan had put together another intense program. We started out with a quick warm up for the shoulders and arms with 20 scarecrows, 10 hands to push ups and 10 push ups.

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Again this was still ok although at the third set I had a nice burning going for me in the shoulders. It was at the following circuit the real workout started and with no rest in between the exercises the burn that was tingling in my shoulders turned into a full on fire after 15 upright rows with the barbell, 15 shoulder raise…

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and 15 Arnold press…as you might have realized I haven’t been to active for the last month lifting weight I wanted to be sensitive so my first set I picked up the 12 pound dumbbell to complete my 15 but I realized fast that it was a little light for me so the second and third set I changed it into 15 pounds instead…

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 and finally burn out on high rows on the TRX until exhaustion before we could take a quick breather before we got going again.

When we moved into a different muscle group (still working the arms) I was very glad because I don’t think my shoulders could have taken anymore at that point and the following circuit was a fun one. We started with 15 chest flies, now this was supposed to very heavy and at the end every rep we were coming into a nice stretch for the pecks…

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…and when the 15 was completed without setting the dumbbell down we finished with 15 presses. Again taking the dumbbells down deep to get the most out of the exercise.

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The next three exercises in this circuit was very straight forward…15 pulldown (heavy) 15 biceps curls and 15 triceps extension.

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And what is a “armday” with out the  big ropes so the last 10 minutes we completed the friday workout with intervals. I will admit that at this point I wasn’t going at my fastest pace and I thought my arms was going to fall off but never the less I finished every second of every interval.

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