My weight is a bit high for me (I weighed in at 158.1 yesterday) but definitely to be expected after all the travel lately. I have really good muscle memory and am pretty good at dropping back down fast.

Today is day 3 since I’ve been home (although I did work out while I was in Sac twice) and it was Shoulder, Chest and Tri day. Everyone’s been asking, so here’s my workout. I don’t pretend to know what I’m really doing so don’t criticize too much. I use low weights, and lots of reps.

I did 6 different exercises, alternating between two exercises for each “set”. I did chest and triceps my first set. I did 17 reps on the bench (just the bar, 45lbs), and then 17 reps on a dumbbell tricep exercise (one dumbbell, 10lbs). I don’t rest in between each set or exercise; I just do them all back to back.

The minute I was done with those, the incline bench I had been waiting for came free. So I alternated this time between a 4 part shoulder dumbbell exercise (a total of 60 reps each set, 2 dumbbells, 5lbs each) and a chest dumbbell exercise (15 reps each set, 2 dumbbells, 15lbs each). Again no rest in between for 3 sets each.

I finished off with another tricep dumbbell exercise (15 reps each set, 2 dumbbells, 15 lbs each) and another shoulder dumbbell exercise (15 reps each set, 2 dumbbells, 15 lbs each) on the same incline bench. Its a bench that you can adjust to sit straight up and down for a shoulder press or lay back.

By doing these exercises with no break in between, by the time I hit the cardio machines, my heart rate is already up. I picked the elliptical today and did 30 minutes and kept my heart rate up around 160.

I did the whole workout in about an hour. I never do specifically do abs, I just try and flex mine as I lift my weights and also as I do my cardio.

When I was done working out, my weight was 156.1- 2lbs down from yesterday, and I had weighed myself around the same time.

Any questions?