Tuesday, September 5, 2017

Tuesday, September 5th Workout - Lower Body Weight Machine Training Plus Abs, Cardio & Stretch

I had a great workout today! My knees and back held up perfectly and I actually sweated during this workout which makes me believe that I can up some of my weights for tomorrow's upper body day and work a little harder.

I was also able to go faster on the treadmill and didn't have any knee pain at all! So sleeping with pillows beneath my knees is helping but I will be a lot more comfortable when the new mattress topper gets here on Thursday!

I can't wait to go back to the gym tomorrow but it will have to be after work and after I get Gabriel from school (unless he has to stay home sick. Day 3 of school and he got sick on day 2... poor kid).

Lower Body Weight Machine Training Plus Abs, Cardio & Stretch - 2 hours, 2 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.43 miles, incline: 0, speed 2.7-2.8

Lower Body Weight Machine Training Plus Abs - 64 minutes

Basic Plank - 1 x 71 seconds, 1 x 66 sec, 1 x 62 sec 1 x 60 sec, 1 x 60 sec

6-inch Hold - 3 sets x 10 second hold

Triangle Crunch - 3 sets x 15 reps

Dead Bug - 3 sets x 15 reps

Leg Press Machine - 3 sets x 15 reps: 3 x 80 lbs

Leg Extension Machine -3 sets x 15 reps: 3 x 30 lbs

Leg Curl Machine - 3 sets x 15 reps: 3 x 45 lbs

Ab Crunch Machine - 3 sets x 15 reps: 3 x 50 lbs

Hip Abduction Machine - 3 sets x 15 reps: 3 x 40 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 40 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.32 miles, resistance: 0, speed: 2.9-3.0 - calories burned: 220, steps: 3,259

Full body Stretch - 18 Minutes

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