Your mission this week is to BELIEVE!! Not only do I want you to believe in yourself, but I want you to believe in this program. You’re going to find yourself doing things you’ve never done before, and it’s not always going to be rainbows and butterflies, but I believe you can conquer each workout, master every exercise, and push yourself to find new limits.
I’m not going to lie, I was dragging today. I really didn’t want to work out AT ALL! And it’s not because I was sore, it was all mental.
So what did I do, I dressed up and I showed up!! My shoulders are probably my weakest muscle group in terms of eearly fatigue. I thought of adding push-ups to the burpees at the end but my shoulders were torched….and 50 burpees right after manmakers is no small feat! Glad I listened to my body and did what I had to do to FINISH!!
Day 11 : Push Press & Conditioning
Warm Up – 5 minutes Stair Stepper
STRENGTH : (Push Press)
3 sets of 8 reps (80% 1RM), Rest 2 minutes between sets
warm up sets : 10×65, 10×65
-Find 80% of your 1 Rep Max from last week. My 1RM was 105 lbs, there for 80% is 84 lbs.
Set 1 : 6 reps at 85 lb bar
Set 2 : 8 reps at 80 lb bar
Set 3 : 8 reps at 80 lb bar
**Superset : 3 sets of 10 reps each exercise back to back, Rest 1 minute between sets
Plate Raise – I used a 25 lb. plate
Upright Row – I used 15 lb. dumbbells
**Circuit 1 : Repeat 3x
300 m. Row
12 reps Lat Pulldown
10 reps Seated Row
10 reps Decline 1 leg alt. Push-ups
Circuit 2: Repeat 2x
15 reps Wall Ball
15 reps Manmakers
**Denotes changes I made to the plan as originally written. Charlie Mike Day 11 as originally written can be found here : http://www.bodybuilding.com/fun/charlie-mike-day-11
Believe in yourself and you are halfway there!! xoxo