Friday, April 28, 2017

Friday, April 28th Workout - Upper Body Weight Machine Training, Abs & Cardio

Finally!! I am finally back at the gym and I am thrilled! I loved it and I was surprised by how much I was still able to do including a 63 second plank on my first one! It'll probably be less tomorrow because I worked out my upper body today but we'll see.

My treadmill incline and speed were definitely worse though and I had to switch out the chest press machine for a dumbbell chest press because the machine was broken, but other than that it was a great workout! Lower body day tomorrow!

My trainer wanted me to start slow with just weight machines so I am but I think I'll be ready for the workout I was doing before in about a week.

I'm still not sure what to do about carbs on workout days. I'll probably up them to about 100 net grams of good, healthy carbs (that's the trick) but we'll see. I didn't actually plan to go to the gym today until I suddenly decided to go so most of my food was eaten before I even went to the gym and I don't have many options, calories or macros left now for food. I'll have to pay more attention to it next time but I think it'll be fine for today.

Upper Body Weight Machine Training Plus Abs & Cardio - 1 hour, 55 minutes


Treadmill - 5 minutes, distance: 0.22 miles, incline: 0, speed 2.6

Weight Training & Abs: 60 Minutes

Basic Warmup

Basic Plank - 1 x 63 seconds, 1 x 45 sec, 1 x 36 sec 1 x 36 sec, 1 x 24 sec

Dumbbell Chest Press (chest press machine was broken) - 3 set x 15 reps: 3 x 10 lbs

Lat Pulldown Machine - 3 set x 15 reps: 3 x 45 lbs

Machine Assisted Pullup - 1 set x 8 reps, 1 set x 5 reps, 1 set x 4 reps at 150 lbs

Assisted Dips - 1 set x 6 reps, 1 set x 4 reps, 1 set x 3 reps at 150 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 40 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 55 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 3 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 3 x 45 lbs

Ball Crunch on Swiss Ball - 3 set x 15 reps

Cardio - 40 Minutes:

Treadmill info from Fitbit:
time: 40 minutes, distance: 1.71 miles, resistance: 0-1, speed: 2.7-2.9 - calories burned: 338, steps: 4,215

Full body Stretch - 10 Minutes:

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