Saturday, April 7, 2018

Saturday, April 7th Workout - Pull Day A - Back, Traps & Biceps Plus Yoga Stretch

I had a fantastic workout! I went up on bands and weight on every exercise (those details will now be included in the workout details below to make things easier to read and so I don't have big paragraphs full of what went up from what weight).

I did my yoga stretch again but it took a little longer because there were several poses that I watched on my phone before I did them to make sure I had them right but I'm already getting better at the new poses that I just added and feeling more confident about them!

Unfortunately, I need to take a break from steps for the day. My right ankle feels almost sprained (for no good reason of course or maybe because I did 40 flights of stairs yesterday, who knows) and it's just feeling worse as I try to do more steps so break day from those I guess.

Plus, despite tomorrow being Pascha, I really want to fit in Leg Day A so it's best to rest it today and see what happens for tomorrow. Maybe ice it as well. It's weird because I didn't do anything to it, I just woke up with it like this but that's how my ankles (and most of my other joints) work.

Pull Day A - Back, Traps, Biceps & Forearms Plus Stretch: 1 hour, 26 Minutes Total Time

Back, Traps, Biceps & Forearms: 55 Minutes

Basic Warm up

Bird Dog - 4 sets x 10 reps (body weight)

Wide Grip Anchored Band Lat Pulldown w/lat bar - 4 sets x 10 reps: 4 x 8 lb lat bar + 60 lb band (up from a 50 lb band)

Chest Supported Dumbbell Row -  4 sets x 10 reps: 4 x 15 lbs (up from 10 lbs)

Anchored Band Shrug w/large handle -  4 sets x 10 reps: 4 x 50 lb band (up from 40 lb bar)

Anchored Band Bicep Curl w/accessory bar - 4 sets x 10 reps: 4 x 30 lb band (up from 20 lb band)

Anchored Band Forward High Bicep Curl w/accessory bar - 4 sets x 10 reps: 4 x 30 lb band (up from 20 lb band)

Dumbbell Standing Hammer Bicep Curl -  4 sets x 10 reps: 4 x 12 lbs (up from 10 lbs and 8 lbs)

Seated Dumbbell Forearm Extension - 4 sets x 10 reps: 4 x 3 lbs (up from 3 lbs)

Full Yoga Stretch - 31 Minutes

No comments:

Post a Comment