Days 3-6

Day 3- Woke up feeling incredibly sore still, mostly in the shoulders and chest. Slightly tight in the abs but pilates last year saved me from the deep pain that would've caused me.  I ate well this day, I think cafe yumm and soup and such. It was an arm day. Killer.

Erica's Numbers: 

Alternating Shoulder Press
Set 1: 20/10 
Set 2: 20/10

In and Out Bicep Curls
Set 1: 15/10
Set 2: 10/10

Double Arm Tricep Kickbacks
Set 1: 15/7.5
Set 2: 20/7.5

Deep Swimmers Press
Set 1: 12/10
Set 2: 14/10

Full Supination Concentration Curl
Set 1: 15/10
Set 2: 15/12.5

Chair Dips
Set 1: 13
Set 2: 15

Upright Row
Set 1: 15/12.5
Set 2: 16/12/5

Static Arm Curls
Set 1: 12/12.5
Set 2: 20/10

Flip Grip Twist Back
Set 1: 8/7.5
Set 2: 10/7.5

Seated Shoulder Flys
Set 1: 5/5
Set 2: 10/5 

Crounching Cohen Curls
Set 1: 10/10
Set 2: 9/10

Lying Down Tricep Extension
Set 1: 8/10 and 7/7.5
Set 2: 18/7.5

Straight Arm Shoulder Flys
Set 1: 10/5
Set 2: 10/5

Congdon Curls
Set 1: 10/10
Set 2: 8/12.5

Tricep Extension in place of Side-Tri-Rise
Set 1: 15/15
Set 2: 15/20


Day 4- Woke up with suuuuch pain in my arms. but it just fuels the fire. it's a good pain. went and did yoga at 1:30 with joe and chuck, of course. and by yoga i mean yoga X: the hardest home yoga ever. burrrrrrrrn. but we got through it. barely. we'll get better. i went home and baked cupcakes and cookies and rolos and i can't lie I was not good on my diet this day. oops.


Day 5- Leg workout at 7:30 am! Felt good although i have some residual knee problems from the bike race this summer. The most painful feeling I have at this point is the calluses forming on my hands. really not awesome feeling. i took a picture but deleted it on accident. maybe next week. i also was not good with my diet on this day... well i was until the party... bad... too much sugar. yet again, i'll do better...


Balance Lunges: 10/Body weight

Calf Raise Squat: 10/10

Reverse Grip Chin Ups
Set 1: 7/Resistance 14
Set 2: 4.5/Resistance 15

Super Skaters: 25

Wall Squat: 90 Seconds

Wide Front Pull Ups
Set 1: 6/Resistance 16
Set 2: 3/Resistance 15

Step Back Lunges: 25/7.5

Alternative Side Lunge: 25/7.5

Close Grip Overhand Pull Ups
Set 1: 7/Resistance 16
Set 2: 5/Resistance 15

Single Leg Wall Squat: 60 seconds

Dead lift squats: 20

Switch Grip Pull Ups
Set 1: 4/Resistance 16
Set 2: 4/Resistance 15

Three way lunge: 10

Sneaky lunge: 20

Chair Salutations: 60 seconds

Toe Roll Iso Lunge: 10/Body weight

Groucho Walk: 45 seconds

Calf Raises: 75/20

80-20 Siebers Speed Squats: 30


Day 6- Woke up this morning, SORE in my booty. Thankfully it's a day off. my legs are sore too but it's the glutes that are feeling it. fridley gave me a really intense neck/shoulder/back massage last night so my northern muscles feel WAY better today, i also think the yoga helped. i was bad on my diet again.... but i promise tomorrow it all starts back up again. cottage cheese, boca burgers, and salad FTW! excited for ken po at 10am!!


I'm afraid that my diet mishaps these last few days will displace any of the potential differences I would've seen in my body for pictures on monday... sooo meh. that's okay though! i'm not gonna get down on myself. this is a journey and bad days or bad sets of days will happen. just gotta work on my will power. mind on the prize.


as for progress though. i love the daily muscle burn, it just fuels the fire.
BRING IT.