Tuesday, September 20, 2016

Tuesday, September 20th Workout - Push Day A: Chest, Shoulders and Triceps & Cardio

Wow. I am wiped out exhausted and I just want to go collapse but I need to start a cat portrait tonight and find the energy to actually shower :/

Most of my workout was in a pyramid format but I couldn't go above the lowest weight on the pulley raise so that was done in a pyramid format but at only 10 lbs and then I had to move the last triceps exercise I had planned to Push Day B because by the time I got to it my triceps gave up and were sobbing off in the corner ;)

It would have also been helpful had I not dropped both my phone (that I was using for music) and my water bottle on the floor while in the middle of the elliptical workout but luckily nothing was damaged.

Push Day A: Chest, Shoulders and Triceps & Cardio - 1 hour, 48  minutes

Warm-Up:
Treadmill - 10 minutes, distance: 0.40 miles, incline: 2, speed 2.6

Weights Workout: 1 hour, 7 minutes:
Chest Press Machine: 15 lbs - 12 reps, 20 lbs - 10 reps, 25 lbs - 8 reps, 20 lbs - 10 reps, 15 lbs - 12 reps

Tricep Weight Machine: 40 lbs - 12 reps, 45 lbs - 10 reps, 50 lbs - 8 reps, 45 lbs - 10 reps, 40 lbs - 12 reps

Pulley Raise: 10 lbs - 12 reps, 10 reps, 8 reps, 10 reps, 12 reps

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

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

Seated/Bent Over Raises: 3 lbs - 12 reps, 5 lbs - 10 reps, 5 lbs - 8 reps, 5 lbs - 10 reps, 3 lbs - 12 reps

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

Overhead Seated Tricep Extensions: 8 lbs - 12 reps, 10 lbs - 10 reps, 12 lbs - 8 reps,  10 lbs - 10 reps, 8 lbs - 12 reps

Cardio - 31 Minutes Arc Trainer

Arc Trainer info from Fitbit:
time: 31:23 minutes, distance: 0.58 miles, resistance: between 16 and 20, incline 8 - calories burned: 344, steps: 1,421

Full Body Stretch

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