Wednesday, September 21, 2016

Wednesday, September 21st Workout - Pull Day A: Back, Traps, Biceps & Abs Plus Cardio

Sore from yesterday but in a good way. Tomorrow we have a lot of appointments going on including one at DHMC so my next gym day will have to be Friday for Leg Day A.

In a frustrating turn of events the zipper on my amazing, incredibly comfortable and amazingly supportive VS sports bra stopped working. It'll go into the zipper thing fine but won't zip up even when it's laying flat and not on my body.  Luckily I have another kind that I wore today but the support and comfort doesn't even compare and apparently it's fricking impossible to find the size I need online unless I want to pay $75 plus shipping for a $35 bra which I do not! So annoying!

Pull Day A: Back, Traps, Biceps & Abs Plus Cardio - 1 hour, 50 minutes

Warm-Up:
Treadmill - 10 minutes, distance: 0.42 miles, incline: 2, speed 2.6 - 2.7

Weights Workout: 1 hour:
Lat Pulldown Machine: 45 lbs - 12 reps, 50 lbs - 10 reps, 55 lbs - 8 reps, 50 lbs - 10 reps, 45 lbs - 12 reps

Bicep Curl Machine: 20 lbs - 12 reps, 22.5 lbs - 10 reps, 25 lbs - 8 reps, 22.5 lbs - 10 reps, 20 lbs - 12 reps

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

Standing Cable Row: 40 lbs - 12 reps, 45 lbs - 10 reps, 50 lbs - 8 reps, 45 lbs - 10 reps, 40 lbs - 12
reps

Seated Forearm Extension: 3 lbs - 12 reps, 5 lbs - 10 reps, 5 lbs - 8 reps, 5 lbs - 10 reps, 3 lbs - 12 reps

Dumbbell Upright Row: 8 lbs - 12 reps, 10 lbs - 10 reps, 12 lbs - 8 reps,  10 lbs - 10 reps, 8 lbs - 12 reps

Standing Hammer Curl: 8 lbs - 12 reps, 10 lbs - 10 reps, 12 lbs - 8 reps,  10 lbs - 10 reps, 8 lbs - 12 reps

Seated Forearm Curl: 3 lbs - 12 reps, 5 lbs - 10 reps, 5 lbs - 8 reps, 5 lbs - 10 reps, 3 lbs - 12 reps

Bicycle Crunch: 5 sets x 10 reps

Cardio - 30 Minutes Treadmill

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.29 miles, resistance: 1-2, speed: 2.8-3.0 - calories burned: 251, steps: 3,178

Full Body Stretch

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