I leave for Barcelona in 2 days and have been training to burn calories and get my body looking fit for the beach.  I took these pics this morning. I lost 2 pounds in the last 10 days just by manipulating my carbs, eating them only after my workout, and adding one more day of HIIT.

 <– My office in the background 🙂

Here is my workout from yesterday:

Shoulder Workout

 

First Exercise

Seated Barbell Shoulder Press  4 x  8  (heavy – only did 6 for last set)

* Rested 45 seconds between each set

Circuit

Standing Lateral Dumbbell Raise  12
Incline Lateral Dumbbell Raise 10
Upright Row with 25 pound plate  Failure (took me around 12-15)

* Rested for 60 seconds and repeated the circuit for a total of 4 sets

Finished off with 1 drop set of Rear Delt Machine Fly. Started with 50 pounds and drop it one plate (10 pounds) for a total of 4 sets and worked to failure on every set. I did 25 reps in total between all the sets.

 

 

Triceps

 

First Exercise

Parallel Bar Triceps Dip  4 x Failure  (first set was 10, second set I did 8, third and fourth I did 6 reps)

*Rested 45 seconds between each set

 

Circuit

Cable Triceps Pressdown  8  (heavy)
Overhead Cable Triceps Extension  8 (heavy)
Dumbbell kickback (both arms)  25  (light weight)

 * Rested 45 seconds and repeated it for a total of 3 sets

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AM CARDIO:  Running 30 minutes outdoors and finished off with 4 sets of 289 stairs. Took me about 45 minutes.

We live near an escarpment and there is a really nice trail downhill. I ran that then tacked the steep stairs keeping a moderate pace with my rest periods being the walk down the stairs.