Friday, January 15, 2016

Friday, January 15th Workout - Push Day

I finally felt well enough to work out again so I went with Push Day and it went really well. I wore a compression glove on my dominant hand (the one that hurt pretty badly during push ups last time) along with weight-lifting gloves on both hands and that made a huge difference in the level of pain in my wrist during the push ups. We also switched the order of doing the seated press/bent over row and front raise/lateral raise and that made a big difference as well. I was able to complete the workout with less pain and fewer rests.

Tomorrow morning will be Leg Day and then Monday I will learn Pull Day from my trainer (weather permitting once again).

It feels great to have worked out again and I'm actually looking forward to the morning workout still to come!

Push Day: 60 Minutes:

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps (to be added next time)

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 3 sets of 15 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing or on bench) with black band (15-20 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 15 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Cool Down:
Upper body stretch with yellow band

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