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.
Here is my workout from yesterday:
Seated Barbell Shoulder Press 4 x 8 (heavy – only did 6 for last set)
* Rested 45 seconds between each set
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.
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
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
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.