Upper Body Workout in 52 mins!

  • Confession time....I'm in week 7 of my first BFL challenge.  Most of my weight training workouts, I've had great intentions of logging my total time spent on the workout.  I'm pretty good at logging my start time, but have ALWAYS forgotten to log my finish time, until yesterday! Maybe all the healthy eating is finally having effect on my brain. lol!

    So my total workout time from the time I began lifting for my first set until I put the dumbbells down for the last time was 52 mins! I thought that was pretty good. Here's what my workout consisted of...

    Incline Dumbbell Bench Press - 12 @ 20#, 11 @ 25#(ooops..lost count), 8 @ 30#, 8 @ 35#, & 12 @ 30#.  I saw after this exercise, I will increase the weight on Friday.  HIGH POINT - Dumbbell Flies - 12 @ 15 lbs. (Intensity Level...8) I'll be raising that one too.

    Seated Dumbbell Press - 12 @ 5#, 10 @ 10#, 8 @ 15#, 6 @ 20#, 12@ 10#. HIGH POINT - Lateral Raises - 6 @ 10# (Intensity Level...10)

    Bent-Over Barbell Rows - 12 @ 40#, 10 @ 45#, 8 @ 50#, 6 @ 55#, 12@ 50#.  HIGH POINT - Dumbbell Rows - 12 @ 20# (Intensity Level...10)

    Lying Tricep Extensions - 12 @ 10#, 10 @ 15#, 8 @ 20#, 6 @ 25#, 12@ 15#.  HIGH POINT - Tricep Bench Dips - 12 reps (Intensity Level...10)

    Seated Dumbbell Curls - 12 @ 10#, 10 @ 15#, 8 @ 20#, 4 @ 25#, 10@ 15#.  HIGH POINT - Barbell Curls -  3 @ 40# (Intensity Level...10)

    So that was my UBWO in 52 mins. Felt awesome!! Can't wait to do HIIT cardio this afternoon!

  • Great guns that is impressive Mikiek. Way to work it dirty!

  • Thanks Catherine! It was a great workout yesterday.  As I sit here typing this, I can already start to feel the first stages of soreness coming! YAAYY!!! haha!

  • Right on. I love those days.  I dont feel them as much anymore, but I remember the first challenge I would literally wobble off my bike and after an UB I had trouble drinking my Betagen and washing my hair. lol. Makes me smile thinking about that.

    Keep up the great work - it pays off big time.