Saturday, September 2, 2017

Saturday, September 2nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio

Yup, I still LOVE the gym and I'm very excited about being back! There's some new things I can't wait to try out like a squat rack (when I'm ready) and the heavy ropes that I learned to use years ago back at my old gym! Slamming those things into the floor when I'm having a bad day is the best therapy!

It was a little depressing by how much less I was able to do today compared to the last time I was there but it's all a process and it's better to start slow and carefully than to hurt myself and I know that!

I also like having a shorter weight training workout so I can really focus on what I'm doing and still have plenty of time for cardio and the new, longer stretch.

I can't wait to go back tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 41 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.39 miles, incline: 0, speed 2.1

Chest, Shoulders & Triceps - 53 Minutes

Basic Warmup

Basic Plank - 1 x 66 seconds, 1 x 47 sec, 1 x 36 sec 1 x 42 sec, 1 x 34 sec

Chest Press Machine - 3 sets x 15 reps: 3 x 10 lbs

Tricep Extension Machine - 3 sets x 15 reps: 3 x 40 lbs

Machine Assisted Dip Ups - 1 set x 8 reps, 2 sets x 6 reps: 3 x 150 lbs

Single Arm Cable Machine Lateral Raise - 3 sets x 4 reps: 3 x 10 lbs

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 5 lbs

Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 5 lbs

Dumbbell Crossface Extensions - 3 sets x 15 reps: 3 x 5 lbs

Cardio - 20 Minutes:

Treadmill info from Fitbit:
time: 20 minutes, distance: 0.82 miles, resistance: 0, speed: 2.5-2.6 - calories burned: 162, steps: 2,024

Full body Stretch - 18 Minutes

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