Friday: delts and back

I came home to the best mail delivery of the month last night...the new issue of Oxygen! I wish this magazine was published on a weekly basis, it is such an amazing resource for motivation and workouts. Anytime I am having a hard time getting my workouts together, I glance through a couple of old issues and it gets me right back on track. I don't read other magazines, I can't handle the emphasis on skinny models, fashion trends and beauty tips, just not my thing. Oxygen is filled with very muscular, fit female models, articles on nutrition and motivational columns. The general sentiment of the mag is "you are doing great, but push yourself to do better." I love it, pick up a copy next time you are traveling or looking for a light read. Men - great resource for you too, but understandable if you aren't willing to purchase an issue, steal one from someone else.

The workouts in each issue of Oxygen always have a focus, May is delts and back [always some other workouts as well! Good bootcamp workout this month which I am psyched to try]. Conveniently, my Friday workouts are delts/back/chest so I was able to implement a couple of new exercises this morning. New exercises and music are the two things that get me really excited about workouts. Given I haven't downloaded any new music since January...I'm keeping things real with new and exciting exercises. 

I started the morning with an interval workout on the treadmill. Still can't work my foot too hard, but I increased the intensity a bit today. I did 30 minutes of 2 minutes walk, 3 minutes run, starting the runs at 7.5mph and increasing by .5mph every 30 seconds, ending at 10.0mph. Everything felt great! I'm proud of my foot for recovering so well for me, it must know my patience is limited. 

Deltoid circuit x 3:

Upright dumbell row 12 @ 25lb dumbells

Front overhead dumbell press 10 @ 25lb dumbells [like military press but dbs are held parallel to your feet, not perpendicular like normal military press]

Reverse dumbell fly 10 @ 15lb dumbells [these are really hard with any sort of weight...I have a feeling I will be feeling my delts tomorrow]

Rest 90 - 120 seconds between sets.

Back:

One arm bent over dumbell row 3 x 10 each @ 35lb dumbell

Wide grip lat pulldown 3 x 10 @ 70lbs

Seated cable row 3 x 8 @ 80lbs

Finished off the workout with medball crunches [on a bench] holding a 12 lb medball between my knees, 4 sets of 15.

Overall awesome workout [until nausea hit me and rendered me useless for the next several hours, but not an effect of the workout I promise].

TGIF! Have a fabulous Friday