I am back at Snap Fitness and I'm thrilled to be there. I really missed it and after carefully going over our budget we decided that it's affordable to keep going.
My back and healing incision did fine. I just need to buy some large bandaids to put over it because my sports bra and tank top doesn't cover it and I don't want it rubbing against the machines and benches without something over it because that's just gross.
I'm also really happy with my new workout. Right now the plan is Push Day A, Pull Day A, Leg Day A, Push Day B, Pull Day B and Leg Day B (and gentle yoga in there somewhere).
Each day consists of a mix of exercises on the weight machines, dumbbells, cable machines, body weight and stretching. I plan on doing this particular workout for 6-8 weeks and then I'm probably going to stick to the same kind of line up but switch out the non-machine exercises to work different parts of the muscles. There are so many exercises out there and combos of exercises that I could work out for ages and not repeat the exact same workout twice.
I was also pretty happy with today's cardio: 30 minutes on the treadmill. I'm not a huge cardio fan but I know it's important so I'm going to make sure it's done several times a week.
Also, I do the same stretch every day so I'm posting all the stretches today but from here on out I'll just write down "full-body stretch" because it takes up a lot of space.
Push Day A - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 38 Minutes Total Time
Warm-Up: 10 Minutes
Treadmill - 10 minutes, distance: 0.39 miles, incline: 1, speed 2.6
Chest, Shoulders & Triceps: 48 Minutes
Basic Plank - 1 x 48 seconds, 1 x 37 sec, 1 x 27 sec 1 x 24 sec, 1 x 22 sec
Chest Press Machine - 3 set x 15 reps: 3 x 15 lbs
Tricep Extension Machine - 3 set x 15 reps: 3 x 45 lbs
Single Arm Cable Machine Lateral / Side Raise - 1 set x 6 reps, 4 sets x 4 reps: 5 x 10 lbs
Seated Dumbbell Press - 3 set x 15 reps: 3 x 5 lbs
Overhead Seated Tricep Extensions - 3 set x 15 reps: 1 x 10 lbs, 2 x 8 lbs
6-Inch Hold (abs) - 5 sets x 6 seconds
Cardio - 30 Minutes:
Treadmill info from Fitbit:
time: 30 minutes, distance: 1.32 miles, resistance: 1, speed: 2.8-3.0 - calories burned: 257, steps: 3,258
Full body Stretch - 10 Minutes:
Overhead Tricep Stretch
Wide Arm Chest Stretch Using Door Frame
Standing Calf Stretch
Standing Hamstring Stretch
Downward Facing Dog
Prone Hamstring Stretch
Reclined Glute Stretch
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch