I had another fantastic day at the gym and I'm very nicely sore from yesterday's workout!
I even managed 30 minutes on the Arc Trainer (instead of the treadmill because my ankle was acting up again). The last time I tried the Arc Trainer (it's like an elliptical but moves slightly differently) I managed 10 minutes and felt like I was dying so this was awesome! I also used the heavy ropes as part of my warm up and just had a great day.
Tomorrow is my weigh-in day and Leg Day and, God help me, I can't wait to tackle my legs at the gym! Wooohoo!!
Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Yoga Stretch: 2 hours Total Time
Back, Traps, Biceps & Forearms: 1 Hour
Basic Warm up (including heavy ropes)
Bird Dog - 4 sets x 10 reps (body weight)
Lat Pulldown Machine w/long lat bar - Wide Grip - 4 sets x 10 reps: 1 x 55 lbs, 2 x 50 lbs, 1 x 45 lbs
Bicep Curl Machine - 4 sets x 10 reps: 1 x 32.5 lbs, 1 x 30 lbs, 2 x 25 lbs
Machine Assisted Pull Ups - Narrow Grip - 4 sets x 10 reps: 1 x 100 lbs, 3 x 110 lbs
Cable Shrug w/accessory bar - 4 sets x 10 reps: 4 x 60 lbs
Cable Forward High Bicep Curl w/accessory bar - 4 sets x 10 reps: 4 x 35 lbs
Incline Bench Chest Supported Dumbbell Row - 4 sets x 10 reps: 4 x 15 lbs
Dumbbell Standing Hammer Bicep Curl - 4 sets x 10 reps: 4 x 12 lbs
Cardio - 30 Minutes:
Arc Trainer info:
time: 30 minutes, distance: 1.04 miles, resistance: level 15, incline 7, calories burned: 257
Full Yoga Stretch - 30 Minutes