Thursday, August 25, 2016

Thursday, August 25th Workout - Full Body Weight Training

Today's workout was basically the same as Monday's only with me being more knowledgeable and reorganizing the weight machines in a more correct order. I also played with different weight amounts and noticed that I was able to up the weights on a few of the exercises.

I also now understand why my trainer recommends healthy carbs and our or two before working out. I don't think your stomach is supposed to growl during a workout and then be hungry enough at the end to consider eating anything and everything you see!

Full Body Weight Training - 2 hours, 10 Minutes

Arc Trainer - 10 minute warm up -0.25 distance: 1.38 miles, resistance: 2 minutes resistance on level 15, 2 minute resistance on level 18 - repeat, calories burned: 45

Band warm-up - 5 minutes

Basic Plank - 1x38 seconds, 1x25 sec, 1x24 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Chest Press Machine - 3 set x 15 reps: 1 x 25 lbs, 1 x 20 lbs, 1 x 15 lbs

Lat Pulldown Machine - 3 set x 15 reps: 1 x 45 lbs, 2 x 40 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 25 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 40 lbs

Chin Assisted Pullup - 1 set x 10 reps, 2 sets x 5 reps at 150 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 1 x 25 lbs, 2 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 2 x 40 lbs, 1 x 35 lbs

Leg Press Machine - 3 set x 15 reps: 3 x 100 lbs

Leg Extension Machine -3 set x 15 reps: 3 x 30 lbs

Leg Curl Machine - 3 set x 15 reps: 1 x 50 lbs, 2 x 45 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 55 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 55 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

Ab Crunch Machine - 3 set x 15 reps: 3 x 55 lbs

Full body Stretch

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