Wednesday, August 31, 2016

Wednesday, August 31st Workout - Chest & Abs Day Plus Cardio

Wow! I am exhausted. I spent a little over 2 hours in the gym working on my chest with some abs and cardio thrown on. I think it may go a little bit faster once I'm used to the work out but I fully plan on about 2 hours at the gym six days a week.

I went with pyramiding the work out: basically upping weights and lowering reps as I did each exercise and I think it went really well. It was hard and it was exhausting but it was totally worth the work! Tomorrow I'm looking at Back day and Cardio, hopefully in the morning after we buy groceries!

Chest & Abs Day - 1 hour, 20 Minutes

Warm-Up:
Arc Trainer - 10 minute warm up -0.26 distance: 1.38 miles, resistance: 2 minutes resistance on level 16, 2 minute resistance on level 18 - repeat, calories burned: 47

Workout:
Chest Press Machine: 15 lbs - 12 reps, 20 lbs - 10 reps, 25 lbs - 8 reps,  25 lbs - 8 reps, 20 lbs - 10 reps, 15 lbs - 12 reps

Pec Fly Machine: 25 lbs - 12 reps, 40 lbs - 10 reps, 55 lbs - 8 reps,  55 lbs - 8 reps, 40 lbs - 10 reps, 25 lbs - 12 reps

Rear Delt Machine: 25 lbs - 12 reps, 40 lbs - 10 reps, 40 lbs - 8 reps,  40 lbs - 8 reps, 40 lbs - 10 reps, 25 lbs - 12 reps

Dumbbell Flat Bench Press: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Dumbbell Flat Bench Fly: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Dumbbell Flat Bench Pullover: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Incline Dumbbell Press: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Incline Dumbbell Fly: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Ab Crunch Machine: 50 lbs - 12 reps, 55 lbs - 10 reps, 60 lbs - 8 reps,  60 lbs - 8 reps, 55 lbs - 10 reps, 50 lbs - 12 reps

Dead Bug: 6 sets x 5 reps a set

Cardio Day - 30 Minutes HIIT on Arc Trainer

Arc Trainer info:
time: 30 minutes, distance: 1.06 miles, resistance: 3 minutes resistance on level 16, 1 minute resistance on level 18, incline 8 - repeat, calories burned: 211

Full Body Stretch

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