Saturday, August 19, 2017

Saturday, August 19th Workout - Push Day A - Chest, Shoulders & Triceps and a Big Problem

It felt great to workout and I had almost completed my workout (was on my 1st set of the last 2 exercises) when I sat down on my bench and fell off of it backwards slamming my upper butt area/low back into the floor and the back of my head into the wall. Then I sat there stunned for a bit as it dawned on me just how bad this could be for my back. I haven't had a serious injury in a long time and I don't know if this will lead to one or not. Plus my head hurts and I feel like throwing up :/

So right now I'm icing things and hoping for the best. If my back is affected I have no problem going back to the gym and working on machines that will help protect my back. Actually I have no problem going back to the gym anyway because I love it there and maybe I can work out in both places... who knows (I have a whole post to write on that).

So, I guess we'll see what happens but this is as much of today's workout as I got to do...

Push Day A - Chest, Shoulders & Triceps: 56 Minutes Total Time (Incomplete due to injury)

Chest, Shoulders & Triceps: 56 Minutes

Basic Warm up

Basic Plank - 1 x 61 seconds, 1 x 61 sec, 1 x 60 sec 1 x 61 sec, 1 x 60 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 10 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 8 lbs

Resistance Band Lateral Raises - 3 sets x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x black band (15-20 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Seated Bent Over Raises -  3 sets x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  1 set x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  1 set x 15 reps:  3 x 8 lbs

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