Tuesday, May 1, 2018

Tuesday, May 1st Workout - Gym Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had a great day at the gym! I really pushed myself on every exercise, worked really hard and it feels great!

I really need to rethink my food choices though because I desperately need more protein if I'm going to keep working out this way, I just need to figure it all out. I'll be talking more about that in Thursday's weekly weigh-in post.

I also learned two important things: one, bring weight lifting gloves so my hands don't slip off the smith machine bar for the inverted rows and two, stop wearing my wedding ring to the gym (until it's resized anyway) because it's so big now that it pinches the skin and leaves welts and blisters on the palm of my hand right below the ring finger.

Tomorrow I have Leg Day C after work!

Gym Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 4 Minutes Total Time

Back, Traps, Biceps & Forearms: 1 Hour

Basic Warm up (including heavy ropes)

Superman Heel & Elbow Squeezes - 4 sets x 10 reps: body weight

1-Arm Lat Machine Pulldown w/handle (overhand grip) - 4 sets x 10 reps: 1 x 25 lbs, 3 x 20 lbs

Inverted Row on Smith Machine (overhand grip) - 4 sets x 10 reps: body weight

Cable Hammer Bicep Curl w/tricep rope -  4 sets x 10 reps: 1 x 60 lbs, 1 x 55 lbs, 2 x 50 lbs

1-Arm Weighted Upright Row - 4 sets x 10 reps: 4 x 15 lb dumbbell

Forward Weighted High Bicep Hammer Curl to the Front -  4 sets x 10 reps: 4 x 8 lb Dumbbell

Weighted Concentration Bicep Curl - 4 sets x 10 reps: 4 x 12 lb Dumbbell

Seated Bench Weighted Forearm Curls -  4 sets x 10 reps: 4 x 5 lb Dumbbell

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 17, incline 7, 1 minute on level 18, incline 8, distance: 1.35 miles, steps: 3,347

Full Yoga Stretch - 29 Minutes

No comments:

Post a Comment