Friday, February 12, 2016

Friday, February 12th Workout - Pull Day - Back, Biceps and Abs

It felt so, so great to work out again! Things still hurt a lot, mostly my joints and some parts of my back, but I decided that since they were hurting no matter what I did, I may as well work out and just go slowly and carefully. So it took an extra ten minutes or so but I feel so good now!

Also, I need to take measurements again soon because my workout bra is definitely NOT fitting well anymore and not holding things in the way I need it too. It's gotten kind of too big I guess. I'll be in Wal-Mart Monday and will probably grab a new one because it was really annoying to have to keep tucking things in :/ Also, it really sucks that you lose weight in your boobs faster than anywhere else!

I added some more reps to a lot of the exercises and dropped the bicep to 8lbs from 10 but upped the reps from 10 to 15 so it evened out in the end.

Pull Day: 1 hour, 25 minutes

Warm Up:
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear delt

Prone Row with 10 lbs dumbbells - 1 set of 20, 9 sets of 10
One Arm Row with 8 lb dumbbells - 3 sets of 15 reps
Chair Pose - 3 sets to Failure (2 minutes a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 15 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 15 reps
"Falling Leaf" - 3 sets of 10 reps

Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 15 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 15 reps
Basic Crunch with hands reaching to knees - 2 sets of 20 & 4 sets of 10 reps

Cool Down:
full body stretch

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