Two Workouts, One Day - WO 2.47.2 and 3

July 6th and its double workout time.  I did the first at midnight to about 2 in the morning and the second after sleeping the morning and part of the afternoon from 4pm til 6pm.  The life of the third shifter and bodybuilder.  I think one of the obstacles to gains has been my third shift lifestyle and maybe it is time to change that.

Workout 2.47.2 (That's year 2, week 47, 2nd workout.) - Chest, Triceps and Delts.

Motivation: 10 - trimming the fat is actually easier to stay motivated for than gaining muscle.

Focus: 9.5 - couple distractions but good.

Goals: Good preparation, good mind-muscle connection, complete workouts - hit them all today.

Preparation: Meditation - 5min, cardio -10 min, stretching/visualization.

Weight Training: (15-20 rep target)
Chest:
Bench Press: 115lbs. 20-15-10
Dumbbell Incline Press: 30lbs. 20-20-15
Triceps:
Dumbbell Extension: 60lbs. 20-20-16
Lying One Arm Extension: 20lbs. 20-20-15
Delts:
Lateral Side Raises: 20lbs. 20-20-18
Dumbbell Press: 20-20-16

Cardio: Stationary Bike Pre-set #2 - 20 min.

Workout 2.47.3 - Back, Traps, Biceps and Forearms

Motivation: 10

Focus: 9.5

Goals: Same as 2.47.2 - got em all again

Preparation: Meditation - 5 min, Cardio - 10 min, Stretching/Visualization

Weight Training:
Back
Deadlift: 115lbs. 20-20-20
One Arm Row: 50lbs. 20-18-16
Traps:
Dumbbell Shrugs: 60lbs. 20-20-20
Dumbbell Rows: 20lbs. 20-20-15
Biceps:
Alternating Dumbbell Curls: 20lb. 20-20-20
Preacher Curl: 30lbs. 20-20-40
Forearms:
Roll Ups: 8lbs. 3 sets complete.

Cardio: 30min. Stationary Bike - preset 3

Training Notes:
I love the new Bike -- with variable resistance and several preset workouts it makes cardio challenging at least once you get up to the 30 min workouts.  I did OK setting the weight levels on workout 2.47.2 but 2.47.3 I undershot in a couple areas. I will make the necessary changes the next time around.