Thursday, June 23, 2016

Thursday, June 23rd Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus 5K Training

Today's workout went great and I finally started my official 5K training plan, only a week or two behind due to various circumstances :/

My plan is to do actual 5K training on Tuesdays, Thursdays and Saturdays (plus my one 5K Training workout day) and the rest of the time I'm planning on walking outdoors like I have been.

I also made some much needed changes to the push/pull day. My prone row really needed a higher weight but the way my dumbbells are, they get caught on the bench as I'm trying to lift them, so I changed it to a one-arm prone row to give myself space and upped the dumbbell to 15 pounds from 10 lbs. It takes a little longer but it's worth it.

I was also able to do more push ups against the sink and lower myself further to make them harder and my Superman exercise was changed to the one where I squeeze my heels and elbows while holding a 3 lb dumbbell. My plank still needs a lot of work though :/

And for the first time since I started walking in my good sneakers my feet did NOT cramp up!! I don't know if it's because I'm getting used to the sneakers or because of the vitamins I've added or a combo of both but I'm thrilled with it!

My plan for this coming week is to work out every day but we'll see what happens.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  55 Minutes

Basic Warm up

Push Ups (against sink) - 1 set of 25, 1 set of 23 and 1 set of 20
going back and forth with
One Arm Prone Row with 15 lb dumbbell - 1 set of 20, 1 set of 16 and 1 set of 12

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12, 1 set of 10 and 1 set of 9
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 15 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -2 sets of 8 and 1 set of 6
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 1 set of 12, 1 set of 10 and 1 set of 8

Basic Plank - 1x28 seconds, 1x23 sec, 1x22 sec, 1x21 sec, 1x19 sec & 1x18 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 6 sets x 10 reps

Cool Down:
full body stretch

5K Training:
1.34 miles (3 minutes slow walk, 2 minutes fast walk)

Fitbit info:
time: 31 minutes, distance: 1.34 miles, steps: 3,263 calories burned: 218

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