Hibiscus09's Competition Progress Pics Thread - Page 27

JJ_Sungirl · 08-19-2006, 04:52 PM

Quote:

Originally Posted by hibiscus09

. Any suggestions for calf work without calf equipment? .

Hi hibby!

Do you have access to a pool? I have found something that kills my calves is plyometric tuck jumps in the pool. You start by running forward in water, then start a serious of tucks where you bring your heels to your butt and power up out of the water. Try to do 12-15 in a row. This is similiar to box jumps on land. I do those in the aquafit classes I teach and I get DOMS for 2-3 days in my calves from doing those. Also, talk about muscular growth! Have you seen the size of my calves

LOL!

Have a good day

hibiscus09 · 08-21-2006, 02:21 AM

LOL -- thanks, JJ! We do have a neighborhood pool, but I don't head there too often. I'm shooting for one in the backyard.

Hiya guys!

I've been a busy bee today. We had to get up at 6:00a.m. to get ready & head to Charleston for Britt's b-friend's (Derrick) white coat ceremony. It was interesting, but two hours because even the people who weren't listed as the speaker were long-winded as usual. It was kind of fun seeing Derrick get his white coat.

After that, we went to lunch and I had rare tuna and some green beans. Hopefully, I didn't do too much damage with that. Unfortunately, all I've had other than that is 5 egg whites, 1 tbspn pb & a high fiber English muffin. Supper is on my mind right now.

When we made it back home, I walked with my hobbling hubby for 1.5 miles to warm up & then headed into the garage to do shoulders, calves & cardio. I forgot to turn the air on to cool down the garage ahead of time, so it was a steamy workout as it's pretty hot and muggy here today.

I did 4 sets of standing military presses, and then a superset (4 sets each) of side laterals and standing calve raises. I then did that exercise, and for the life of me can't remember the name of it, for rear delts where you use the rope attachment on the upper cable and pull back towards you. It just won't come to me.

Face pulls?

Next, I did 30 minutes on the elliptical and was a sweaty mess by the time I finished. :p

So, my first week back at it has gone pretty well:

4 lifting workouts
3 cardios
1 yoga
1 18 holes of golf
Several trips around the neighborhood with the hobbler.

Not too shabby. Next week, I'll shoot for 2 yogas as I want to go twice a week.

Ya'll be good!

DarkFalcon · 08-21-2006, 04:13 AM

Sounds like a great first week back Hibby! How are the DOMS? And what does the White Coat signify? Us Canucks don't have anything like that as far as I know unless your becoming a butler.

hibiscus09 · 08-21-2006, 12:41 PM

Morning, DF!

Thanks! I'm shooting for two yogas this week. That will be the only addition, except I need to plan my nutrition a bit better. I ate healthy last week, but not enough on some days.

The white coat = entering medical school.

He's got some years of torture ahead of him. :p

Ohhhhh - and I am pretty sore everywhere! I don't know what I'm going to lift today. I guess I'll do a light chest/tris workout later this afternoon. I don't usually follow up a shoulder day with those bodyparts, but they're the parts that I'm least interesting in hammering, so I guess they're my choice.

hibiscus09 · 08-22-2006, 02:37 AM

So, I finally made it home at 6:00pm and then walked 1.5 miles with Brian for my warmup. Following that, I did chest and tris:

Incline DB Press*Didn't do too bad here. I can tell my chest is getting strong again already. I just don't know how strong I want to let it get because it stresses me when my pecs get too big. I don't like the look. I like boobage.

12 reps X 20lb dbs
8 reps X 30lb dbs
8 reps X 35lb dbs
7 reps X 35lb dbs
6 reps X 30lb dbs

Incline Flyes*I didn't now if I could handle the 25s, but it was fine.

12 reps X 15lb dbs
8 reps X 20lb dbs
8 reps X 25lb dbs
7 reps X 25lb dbs

Push Ups*My chest burned like crazy doing these

12 reps
11 reps

Skullcrushers*My triceps felt fried from the get go for some reason.

12 reps X 30lbs
8 reps X 40lbs
8 reps X 40lbs
7 reps X 40lbs

I decided to go very light as I didn't think my triceps would do anything heavy. I don't know why they were so cooked.

One Arm Overhead DB Extensions

12 reps each arm X 10lb db
10 reps each arm X 10lb db
6 reps each arm X 10lb db*They just fizzled out, so I figured this workout was over!

After that, I headed in, had supper & watched "Prison Break."

**A.FreeRadical** · 08-22-2006, 04:50 AM

Quote:

Originally Posted by hibiscus09

...

After that, I headed in, had supper & watched "Prison Break."

hahahah! Before that you did real good. I guess you are entitled.

*

hibiscus09 · 08-22-2006, 12:12 PM

I actually enjoyed that show last season, A.Free!

It was a little questionable last night. We followed it up with "Weeds."

Brian is the television addict. Sometimes I can hang with him & lots of times I can't and head up to read. I must say that working out at 6:30p.m. made it much easier for me to plop down onto the couch -- plus I slept like a log last night.

hibiscus09 · 08-23-2006, 12:09 AM

Okie dokes -- I did 30 minutes on the elliptical this morning. I'm trying to keep most of the cardio to 30 minutes until I start my nutrition plan. I don't want to build up too much on the cardio from the getgo and then have nowhere to progress.

After the cardio, I did:

Superset hanging leg raises with weighted (10lb plate) Swiss ball crunches

15 reps each exercise X 4 sets

Cable Crunches*I forgot I had the exercise equipment dude make me an extra chain, so I would have enough length on the ProSpot to be able to do these. :P

Another whine about my beautiful ProSpot: Damn, I hate the way this thing has backed me up so much on weights. I could do cable crunches from 70 to 110lbs at the gym and I went up to 40lb freagin pounds with the ProSpot!

Repeat after me: "It's not about how heavy you lift. It's not about how heavy you lift. . . . "

20 reps X 20lbs*just a tester set to see what I could do on the ProSpot and if my chain rigged system felt okay.
20 reps X 40lbs
20 reps X 40lbs
20 reps X 40lbs

That was it for the cardio and training.

Tonight -- I went to yoga class. Boy oh Boy, yoga feels wonderful! My back feels like I've had a nice massage. All that stretching is great! All people who lift should do yoga.

That's all.

hibiscus09 · 08-24-2006, 12:19 PM

Okie dokes -- I did do yoga Tuesday evening and enjoyed it a lot!

Yesterday, I lifted:

Back and Biceps

Warmup on elliptical for 14 minutes (I was going to stop at 7, but apparently was into my music. LOL)

Wide Grip Pulldowns

10 X 70lbs
8 X 80lbs
8 X 90lbs
7 X 100lbs
10 X 80lbs

Seated Cable Rows

10 X 70lbs
8 X 80lbs
8 X 90lbs
8 X 100lbs

Preacher Curls*Yay, I finally remembered to use my preacher curl attachment on the ProSpot. Woo-hoo!

10 reps X 30lbs
8 reps X 40lbs
8 reps X 50lbs
6 reps X 50lbs*starting to falter.

10 reps X 40lbs

Good Mornings*I felt like I was stretching out better on these -- maybe it's the yoga. :p

10 reps X 50lbs*too light
8 reps X 80lbs
8 reps X 80lbs

Concentration Curls

10 reps each arm X 15lb db
8 reps each arm X 20lb db
8 reps each arm X 20lb db

*that was all. I did some stretching inbetween sets.

**powerman2000** · 08-24-2006, 12:24 PM

I'd love to watch you train. Seriously, I'm not tryin to be a flirt here.

Ok, maybe just a little.

hibiscus09 · 08-24-2006, 04:50 PM

Awww, thanks sweetie! I think you're a hottie and I am flirting.

Okie dokes -- I ignored the little slacker living in my head and went to yoga class this morning. It was fun!

I suppose the most difficult poses today were a series we did -- one flowing to the next. If my memory is correct, we went from table position, to downward dog, to plank, then slowly lowered ourselves to the ground -- kind of like a negative close grip pushup, then we went into cobra position. We did that five times in a row and I was feeling it.

I also love the warrior poses. Makes me feel like Xena!

Oooh, and it really feels good -- and maybe JJ can help me because I don't know what the hip bones upwards toward the ceiling chest out position is called, but we're in table position and raise out hips bones upwards and our chests out and forward, then we immediately go into cat pose -- which is like an angry cat. Feels great!

Next on my agenda is grocery shopping & then, later today, I'm going to do cardio fun.

Oh -- and yoga chick teaching today -- same thing. Totally fit. She looked like a fitness competitor ready to compete. I need to ask them what the heck they eat to stay so lean and muscular. Ooops, wait -- I think I know the answer to how to get that way. Now, I have had one totally skinny minnie teach also. I'm up to class #3!

Be good!

Oh -- and one more thing -- the television dude came by yesterday and is putting a swivel stand up for a television in my home gym. Makes me happy. Brian wanted to get a flat screen out there, but I told him no because there are pretty big temperature changes going on and I don't know how that would effect a television. Besides, Britto just got a new one in her room here at the house and there's a spare 35" from when she was at college. I think that will just be honky dory to go in the home gym.

hibiscus09 · 08-26-2006, 02:21 PM

Happy Saturday guys! Today is just cardio and golf! :clapping:

Yesterday:

Warmed up for 10 minutes on the elliptical

Upright Rows w/EZ Curl Bar*I decided to throw in some rotator cuff work today since my shoulders have been talking to me lately. On the Upright Rows, I threw in 10 reps of broomstick stretches between each set.

20 reps X bar -- 20lbs -- trying to warm them up
12 reps X 30lbs
12 reps X 40lbs*oops -- meant to go to 8 reps
8 reps X 50lbs
10 reps X 40lbs

Candlestick Raises*between these I did band exercises -- I don't know what these are called -- perhaps, lateral rotations? Anyway, I did 10 for each arm between each set of candlesticks.

12 reps each arm X 10lb dumbbell
10 reps each arm X 15lb dumbbell
10 reps each arm X 15lb dumbbell

Bent Over DB Raises -- for Rear Delts

10 reps X 15lb db
10 reps X 20lb db
10 reps X 20lb db

Calf Raises*I just set the bar down over my quads while seated and raised up my calves. I had 25 down plates on the floor as lifts.

10 reps X 120lbs
10 reps X 120lbs
10 reps X 120lbs
10 reps X 120lbs

I either worked my calves and/or bruised my legs doing those! LOL

Next, I just did standing calf raises using the stairs that lead to the room over my garage.

3 sets X 25 reps each leg

After that, I went for a 40 mile walk in the hood.

Hope ya'll are all doing well!

DarkFalcon · 08-26-2006, 09:37 PM

Happy Saturday to you too Hibby!

A question..well two actually..first off how long have you been doing the broomstick stretch's and do you find they help your RC's? I know Dante recommended these but I've never used them even though my RC's are hurting all the time. Second question has to do with your 350z. I asked in the what do you drive thread but I'm guess you haven't gone back in there. Anyway it's one of the cars I'm considering in the future here so I wanted the opinion of someone who drives it. What's your overall impression of it?

hibiscus09 · 08-27-2006, 12:50 AM

Sorry I haven't been back over there, DF!

The 350Z I love. I've been driving sports cars forever & lately have been wanting something with more space. The only negative I can tell you about the convertible Z (don't know about the hardtop as I don't own one) is that there is definitely a major blind spot with the top up and trying to reverse out of parking spaces & the like. I almost don't feel comfortable backing it up without the top down. Other than that, it's a wonderful car -- great gas mileage, nice power, so beautiful!!

My hubby is a Nissan dealer, so if you have any questions while looking for or buying a 350Z, feel free to ask me and I'll ask him!

The broomstick stretches I've been meaning to do, but actually have only done sporadically. It definitely made my shoulders feel looser to do them today. I feel like I should do them more often. I've also started taking yoga (just a few classes so far) and I feel like that's already helping my shoulder area. I just don't feel so tight anymore.

Hope you've had a great day!

**A.FreeRadical** · 08-27-2006, 02:39 PM

Quote:

Originally Posted by hibiscus09

...After that, I went for a 40 mile walk in the hood.

Hope ya'll are all doing well!

A big walk in a big hood.

Nice workout.

*

**NewSpawn** · 08-27-2006, 06:39 PM

hi hibi.....good workout and glad ur shoulders are feeling better to ya....have a great week

DarkFalcon · 08-27-2006, 07:54 PM

Quote:

08-24-2006, 12:24 PM	#790
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	I'd love to watch you train. Seriously, I'm not tryin to be a flirt here. Ok, maybe just a little. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

08-21-2006, 02:21 AM	#782
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	LOL -- thanks, JJ! We do have a neighborhood pool, but I don't head there too often. I'm shooting for one in the backyard. Hiya guys! I've been a busy bee today. We had to get up at 6:00a.m. to get ready & head to Charleston for Britt's b-friend's (Derrick) white coat ceremony. It was interesting, but two hours because even the people who weren't listed as the speaker were long-winded as usual. It was kind of fun seeing Derrick get his white coat. After that, we went to lunch and I had rare tuna and some green beans. Hopefully, I didn't do too much damage with that. Unfortunately, all I've had other than that is 5 egg whites, 1 tbspn pb & a high fiber English muffin. Supper is on my mind right now. When we made it back home, I walked with my hobbling hubby for 1.5 miles to warm up & then headed into the garage to do shoulders, calves & cardio. I forgot to turn the air on to cool down the garage ahead of time, so it was a steamy workout as it's pretty hot and muggy here today. I did 4 sets of standing military presses, and then a superset (4 sets each) of side laterals and standing calve raises. I then did that exercise, and for the life of me can't remember the name of it, for rear delts where you use the rope attachment on the upper cable and pull back towards you. It just won't come to me. Face pulls? Next, I did 30 minutes on the elliptical and was a sweaty mess by the time I finished. :p So, my first week back at it has gone pretty well: 4 lifting workouts 3 cardios 1 yoga 1 18 holes of golf Several trips around the neighborhood with the hobbler. Not too shabby. Next week, I'll shoot for 2 yogas as I want to go twice a week. Ya'll be good!

08-21-2006, 04:13 AM	#783
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Sounds like a great first week back Hibby! How are the DOMS? And what does the White Coat signify? Us Canucks don't have anything like that as far as I know unless your becoming a butler.

08-21-2006, 12:41 PM	#784
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Morning, DF! Thanks! I'm shooting for two yogas this week. That will be the only addition, except I need to plan my nutrition a bit better. I ate healthy last week, but not enough on some days. The white coat = entering medical school. He's got some years of torture ahead of him. :p Ohhhhh - and I am pretty sore everywhere! I don't know what I'm going to lift today. I guess I'll do a light chest/tris workout later this afternoon. I don't usually follow up a shoulder day with those bodyparts, but they're the parts that I'm least interesting in hammering, so I guess they're my choice.

08-22-2006, 02:37 AM	#785
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	So, I finally made it home at 6:00pm and then walked 1.5 miles with Brian for my warmup. Following that, I did chest and tris: Incline DB PressDidn't do too bad here. I can tell my chest is getting strong again already. I just don't know how strong I want to let it get because it stresses me when my pecs get too big. I don't like the look. I like boobage. 12 reps X 20lb dbs 8 reps X 30lb dbs 8 reps X 35lb dbs 7 reps X 35lb dbs 6 reps X 30lb dbs Incline FlyesI didn't now if I could handle the 25s, but it was fine. 12 reps X 15lb dbs 8 reps X 20lb dbs 8 reps X 25lb dbs 7 reps X 25lb dbs Push Ups*My chest burned like crazy doing these 12 reps 11 reps Skullcrushers*My triceps felt fried from the get go for some reason. 12 reps X 30lbs 8 reps X 40lbs 8 reps X 40lbs 7 reps X 40lbs I decided to go very light as I didn't think my triceps would do anything heavy. I don't know why they were so cooked. One Arm Overhead DB Extensions** 12 reps each arm X 10lb db 10 reps each arm X 10lb db 6 reps each arm X 10lb db*They just fizzled out, so I figured this workout was over! After that, I headed in, had supper & watched "Prison Break."

08-22-2006, 12:12 PM	#787
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	I actually enjoyed that show last season, A.Free! It was a little questionable last night. We followed it up with "Weeds." Brian is the television addict. Sometimes I can hang with him & lots of times I can't and head up to read. I must say that working out at 6:30p.m. made it much easier for me to plop down onto the couch -- plus I slept like a log last night.

08-23-2006, 12:09 AM	#788
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Okie dokes -- I did 30 minutes on the elliptical this morning. I'm trying to keep most of the cardio to 30 minutes until I start my nutrition plan. I don't want to build up too much on the cardio from the getgo and then have nowhere to progress. After the cardio, I did: Superset hanging leg raises with weighted (10lb plate) Swiss ball crunches 15 reps each exercise X 4 sets Cable CrunchesI forgot I had the exercise equipment dude make me an extra chain, so I would have enough length on the ProSpot to be able to do these. :P Another whine about my beautiful ProSpot: Damn, I hate the way this thing has backed me up so much on weights. I could do cable crunches from 70 to 110lbs at the gym and I went up to 40lb freagin pounds with the ProSpot! Repeat after me: "It's not about how heavy you lift. It's not about how heavy you lift. . . . " 20 reps X 20lbsjust a tester set to see what I could do on the ProSpot and if my chain rigged system felt okay. 20 reps X 40lbs 20 reps X 40lbs 20 reps X 40lbs That was it for the cardio and training. Tonight -- I went to yoga class. Boy oh Boy, yoga feels wonderful! My back feels like I've had a nice massage. All that stretching is great! All people who lift should do yoga. That's all.

08-24-2006, 12:19 PM	#789
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Okie dokes -- I did do yoga Tuesday evening and enjoyed it a lot! Yesterday, I lifted: Back and Biceps Warmup on elliptical for 14 minutes (I was going to stop at 7, but apparently was into my music. LOL) Wide Grip Pulldowns 10 X 70lbs 8 X 80lbs 8 X 90lbs 7 X 100lbs 10 X 80lbs Seated Cable Rows 10 X 70lbs 8 X 80lbs 8 X 90lbs 8 X 100lbs Preacher CurlsYay, I finally remembered to use my preacher curl attachment on the ProSpot. Woo-hoo! 10 reps X 30lbs 8 reps X 40lbs 8 reps X 50lbs 6 reps X 50lbsstarting to falter. 10 reps X 40lbs Good MorningsI felt like I was stretching out better on these -- maybe it's the yoga. :p 10 reps X 50lbstoo light 8 reps X 80lbs 8 reps X 80lbs Concentration Curls 10 reps each arm X 15lb db 8 reps each arm X 20lb db 8 reps each arm X 20lb db *that was all. I did some stretching inbetween sets.

08-24-2006, 04:50 PM	#791
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Awww, thanks sweetie! I think you're a hottie and I am flirting. Okie dokes -- I ignored the little slacker living in my head and went to yoga class this morning. It was fun! I suppose the most difficult poses today were a series we did -- one flowing to the next. If my memory is correct, we went from table position, to downward dog, to plank, then slowly lowered ourselves to the ground -- kind of like a negative close grip pushup, then we went into cobra position. We did that five times in a row and I was feeling it. I also love the warrior poses. Makes me feel like Xena! Oooh, and it really feels good -- and maybe JJ can help me because I don't know what the hip bones upwards toward the ceiling chest out position is called, but we're in table position and raise out hips bones upwards and our chests out and forward, then we immediately go into cat pose -- which is like an angry cat. Feels great! Next on my agenda is grocery shopping & then, later today, I'm going to do cardio fun. Oh -- and yoga chick teaching today -- same thing. Totally fit. She looked like a fitness competitor ready to compete. I need to ask them what the heck they eat to stay so lean and muscular. Ooops, wait -- I think I know the answer to how to get that way. Now, I have had one totally skinny minnie teach also. I'm up to class #3! Be good! Oh -- and one more thing -- the television dude came by yesterday and is putting a swivel stand up for a television in my home gym. Makes me happy. Brian wanted to get a flat screen out there, but I told him no because there are pretty big temperature changes going on and I don't know how that would effect a television. Besides, Britto just got a new one in her room here at the house and there's a spare 35" from when she was at college. I think that will just be honky dory to go in the home gym.

08-26-2006, 02:21 PM	#792
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Happy Saturday guys! Today is just cardio and golf! :clapping: Yesterday: Warmed up for 10 minutes on the elliptical Upright Rows w/EZ Curl BarI decided to throw in some rotator cuff work today since my shoulders have been talking to me lately. On the Upright Rows, I threw in 10 reps of broomstick stretches between each set. 20 reps X bar -- 20lbs -- trying to warm them up 12 reps X 30lbs 12 reps X 40lbsoops -- meant to go to 8 reps 8 reps X 50lbs 10 reps X 40lbs Candlestick Raisesbetween these I did band exercises -- I don't know what these are called -- perhaps, lateral rotations? Anyway, I did 10 for each arm between each set of candlesticks. 12 reps each arm X 10lb dumbbell 10 reps each arm X 15lb dumbbell 10 reps each arm X 15lb dumbbell Bent Over DB Raises -- for Rear Delts* 10 reps X 15lb db 10 reps X 20lb db 10 reps X 20lb db Calf Raises*I just set the bar down over my quads while seated and raised up my calves. I had 25 down plates on the floor as lifts. 10 reps X 120lbs 10 reps X 120lbs 10 reps X 120lbs 10 reps X 120lbs I either worked my calves and/or bruised my legs doing those! LOL Next, I just did standing calf raises using the stairs that lead to the room over my garage. 3 sets X 25 reps each leg After that, I went for a 40 mile walk in the hood. Hope ya'll are all doing well!

08-26-2006, 09:37 PM	#793
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Happy Saturday to you too Hibby! A question..well two actually..first off how long have you been doing the broomstick stretch's and do you find they help your RC's? I know Dante recommended these but I've never used them even though my RC's are hurting all the time. Second question has to do with your 350z. I asked in the what do you drive thread but I'm guess you haven't gone back in there. Anyway it's one of the cars I'm considering in the future here so I wanted the opinion of someone who drives it. What's your overall impression of it?

08-27-2006, 12:50 AM	#794
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Sorry I haven't been back over there, DF! The 350Z I love. I've been driving sports cars forever & lately have been wanting something with more space. The only negative I can tell you about the convertible Z (don't know about the hardtop as I don't own one) is that there is definitely a major blind spot with the top up and trying to reverse out of parking spaces & the like. I almost don't feel comfortable backing it up without the top down. Other than that, it's a wonderful car -- great gas mileage, nice power, so beautiful!! My hubby is a Nissan dealer, so if you have any questions while looking for or buying a 350Z, feel free to ask me and I'll ask him! The broomstick stretches I've been meaning to do, but actually have only done sporadically. It definitely made my shoulders feel looser to do them today. I feel like I should do them more often. I've also started taking yoga (just a few classes so far) and I feel like that's already helping my shoulder area. I just don't feel so tight anymore. Hope you've had a great day!

08-27-2006, 06:39 PM	#796
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi hibi.....good workout and glad ur shoulders are feeling better to ya....have a great week