Tuesday, September 26, 2017

Tuesday, September 26th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

Every single time I go to the gym I remember how much I love it so, whatever it takes, I'm going to keep going.

I decided that I need to approach exercise the way I did no cheating on low carb. I need make today Day 1, take it much more seriously than I have been and do some kind of exercise every day be it a full workout or some yoga poses. It will all depend on how I feel and how much time I have. But, I need to count the days, track them and earn a reward for every so many days (I don't have a number yet and not weapons this this lol).

That's what worked with low carb/keto and so that's likely to work with exercise as well.

Anyway, I had an amazing workout today (I started with Push Day A for the gym), I worked much harder than I do at home and really pushed myself and I got my longest plank to 100 seconds today!!
I am psyched and I'm definitely going back to the gym tomorrow!!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 11 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.43 miles, incline: 0, speed 2.8-3.0

Chest, Shoulders & Triceps - 1 hour, 13 Minutes

Basic Warmup

Basic Plank - 1 x 100 seconds, 1 x 86 sec, 1 x 70 sec 1 x 63 sec, 1 x 66 sec

Wall Pushups - 3 sets x 15 reps

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

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

Machine Seated Shoulder Press - 3 sets x 15 reps: 2 x 20 lbs, 1 x 17.5 lbs

Machine Assisted Dip Ups - Handles In - 3 sets x 15 reps: 3 x 150 lbs

Dumbbell Alternating Front & Lateral Raise - 3 sets x 15 reps: 3 x 5 lbs

Flat Dumbbell Press -  3 sets x 15 reps: 3 x 10 lbs

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

Dumbbell Incline Bench Fly - 3 sets x 15 reps: 3 x 8 lbs

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.36 miles, resistance: 0, speed: 3.2-3.4 - calories burned: 205, steps: 3,402

Full body Stretch - 18 Minutes

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