Lifting Friday

Devon wrote me a great lifting set today! I didn't hate *any* of the assigned exercises (there are usually at least one or two I dread when initially perusing the workout). I also felt great during the whole thing! Here it is:

Seated Leg Extensions x 3s x 12r @ 90-100lbs (2 seconds up, 2 seconds down) (90 lbs.)
DB Squats to Calf Raise x 3s x 12r @ 15-20lbs (hold the dumbbells up at the shoulders as if you were about to do a shoulder press, 2 seconds up, 1 second hold, 3 seconds down) (20 lb DBs.)

Lying Leg Curls x 3s x 12r @ 90 lbs (2 seconds up, 2 seconds down)
Reverse DB Lunge to Balance x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

Flat BB Bench Press x 3s x 12r @ 65-75lbs (Smith Machine, 2 seconds up, 2 seconds down) (75 lbs.)
Push-ups with hip extension x 3s x 12r @ BW (one leg of the ground, 2 seconds up, 1 second hold, 3 seconds down)

Pull-downs x 3s x 12r @ 55-65lbs (2 seconds up, 2 seconds down) (65 lbs.)
Lying Dumbbell Pullover x 3s x 12r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (25 lbs.)

Standing DB Shoulder Press x 3s x 12r x 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Bent-over DB Flyes x 3s x 12r @ 7.5-12.5 lbs (2 seconds up, 1 second hold, 3 seconds down) (12.5 lb DBs.)

Alternating Arm Dumbbell Hammer Curl x 3s x 12r @ 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Staggared Stance Cable Rope Triceps Push-downs x 3s x 12r @ 25-35lbs (2 seconds up, 2 seconds down) (35 lbs.)

Long Lever Stability Ball Crunch 3s x 15r @ BW (Hands above head, 2 seconds up, 1 second hold, 3 seconds down)

I pushed myself hard today. I did the heavy-end of the weight ranges for all except leg extensions and the dumbbell pull-overs. The leg extensions burn. 90 lbs was a good choice. I *may* have been able to 95 lbs, but didn't recognize that until I was done. I started out with the 100 lbs and the first rep showed me it was too much. :) I could have easily done 30 lbs on the pull-overs but I prefer a weight plate to a dumbbell and the weight plates only come in 25 or 35 lbs. I wasn't sure about 35 so I stuck to the 25 lbs.

At the end of my workout and bumped into Devon. I asked him some questions I had about the slow instructions. We then talked about the workout. I told him how I rocked it. He said, "Good job." I cannot handle new compliment-ing Devon. It's weird.

Next workout: 8 mile run with Jess tomorrow!