Saturday, November 24, 2018

Saturday, November 24th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

Yes! Back to working out and feeling great!

I was able to go up on almost all my weights from last time and I feel like I got a great workout! I also went back up to 30 minutes for cardio from 20 minutes and that felt really good as well.

Pull Day A tomorrow!

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

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper & Lower Back
Chest Opener

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 52 Minutes

Standing Anchored Band Chest Press w/handles (horizontal hold) - 3 sets x 15 reps: 3 x 30 lb band

Dumbbell Fat Bench Chest Fly (vertical hold) -  3 sets x 15 reps: 3 x 8 lbs

Dumbbell Incline Bench Wide-Grip Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 8 lbs

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 15 reps: 3 x 3 lb band (doubled over)

Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled over)

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

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.68 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

I'm also going to continue to log my workout info using my the MyZone heart rate monitor and my Fitbit.

As a reminder, The MyZone always gives me a higher calorie burn than the Fitbit and it shows a longer workout time because it tracks from when I put it on to when I take off including all the "off" time between workouts that the Fitbit doesn't count because I stop and start it in between the various workouts.

           MyZone Info                                                       Fitbit Info

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