Monday, July 4, 2016

Monday, July 4th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs Plus Outdoor Walk

After two days with no exercise, one of those days being in massive joint pain, it felt amazing to workout today!

I did Accessory Day B which means tomorrow I start a new work week with Push/Pull Day A again and then we went on an hour long outdoor walk. The best part of the walk is that we went to the same location we went to on one of our first walks together on May 20th. Back then I was able to do 40 minutes with massively cramping feet and exhaustion. Today I did an hour and could have easily kept going and nothing hurt at all!

Tomorrow I'm also starting the new 5K training plan on the elliptical. I can honestly say I am NOT looking forward to it but I will do it! No excuses!

Accessory Day B - Calves, Shoulders, Forearms & Abs - 1 hour, 5 minutes

Basic Warm Up

Workout:
Seated Calf Raises with 5 lb ankle weights holding 10 lb Dumbbells on Thighs - 3 sets x 25 reps, 1 set x 22 reps
going back and forth with
Band Face Pulls with Green Band (10-12 lbs) - 2 sets x 22 reps, 2 sets x 20 reps

Standing Calf Raises with 5 lb ankle weights holding 15 lb weights - 4 sets of 20
going back and forth with
Seated Overhead Press - 4 sets total:
set one: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set two: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set three: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set four: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15

Seated Forearm Curl with 5 lb dumbbells - 4 sets of 15 reps
going back and forth with
Bicycle Crunch - 10 sets x 10 reps

Plank: 31 seconds

Cool Down:
Full Body Stretch

1 hour Outdoor walk:

Fitbit info:
time: 61 minutes, distance: 2.29 miles, steps: 5,569, calories burned: 396

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