Workout results 8/25 - 3 days to go!

Strength training - Biceps, Shoulders and Triceps with 10 min warm up and stretch.

Standard Bicep 21's working high to low weights - 84 reps total

21 reps with 25 lb DBs
21 reps with 17.5 lb DBs
21 reps with 11 lb. DBs
21 reps with 6.6 lb. DBs

Hammer curls - 60 reps total - 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs

Cross body curls - 60 reps total - 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs

Two arm lying down tricep extensions - 45 reps with 17.5 lb DBs

Standing Skull crushers - 45 reps with one 25 lb DB.

One legged dips - 60 reps

Arnold press - 45 reps with 17.5 lb DBs

Seated alternating press - 45 reps with 25 lb DBs

Standing in and out flys - 45 reps with 11 lb DBs

Total time - 53.04
Calories burned - 381
AHR - 125/65% Zone 2, MHR - 165/86% Zone 4
Caloric deficit - 631
Fitness note - I did not get the core max in today. I will have to do some extra segments tomorrow! Still had a great workout and so happy with my lifting today!