Today was another long day for me. Trying to get it all done. Christmas is sneaking up fast! I spent most of the day trying to play catch up on chores. I also finished wrapping presents, made and jarred spaghetti sauce (family recipe I make and give as gifts), baked bread, and of course manged to squeeze in a workout.
Today I stuck with the no DVD weight work. I did choose exercises, rep numbers, and rep patterns from Slow and Heavy for chest and shoulders. You do each exercise 3 times with a slow 8 count speed. It's hard to be disciplined enough to not speed up and rush through. Of course, it's the slow tempo that makes this workout so effective. So, I will say that with this one, it's a major perk having the DVD to keep you on track. Here's how it went:
- Bench press flat bench - 6 up, 2 down
- Chest fly flat bench - 6 down, 2 up
- Bench press incline bench - 6 up, 2 down
- Chest fly incline bench - 6 down, 2 up
- Front raise - 6 up, 2 down
- Lateral raise - 6 up, 2 down
- Posterior rear delt raise - 6 up, 2 down
- Overhead press, seated - 6 up, 2 down
The sauce is an all-day event. It literally takes 8 hours or more to complete from start to finish. But, it's worth the effort. I know, you're thinking, "just another jarred gift." Oh, but it's not. Friends and family who get the sauce as gifts actually return their jars to be refilled for the next year. It's thick, rich, and one of a kind! Yum. I'm not partial or anything LOL. I also made French bread rolls and ciabatta bread. I mean, while I'm at it and all.