WOW, I am tired! I am posting early today as I have yard work to do and will not be online very much later on tonight. I had a fabulous workout this morning. I definitely pushed it! It has been awhile since I have done pushups so it was a bit hard to get back into the groove but I did not modify them by going to my knees, but rather I just lowered my numbers. I kept my form strong and that is what is most important. My lifting went well but I started to bonk ( is that a word?) towards the end and I could tell that it was time to stop! My muscles are zapped but I feel amazing!
I have pre-logged my dinner for tonight, a salad with grilled chicken. I am off to work in my yard, lifting stone and raking leaves…..fun stuff after a hard workout! Tomorrows workout is cross training with core and legs.
Work hard, reach high!
Total time – 135.27 mins
Calories burned – 1,360
AHR – 143/74% MHR – 198/103% (HRM spiked for a second, then went back to HR of 158, MHR not accurate as a result)
Calories consumed – 1,883
Cardio – 10 mins on the elliptical and 5 running intervals sets on the tread of 5 mins each in between lifting. High speed – 7.3 mph
Chest –
Standard push ups – 3 sets of 10 reps
Incline push ups – 3 sets of 5 reps
Bosu ball push ups – 4 sets of 5 reps
Close grip push ups – 3 sets of 5 reps
DB flys – 3 sets of 10 reps with 15 lb DBs
DB chest press – 3 sets –
Set 1 – 15 reps with 25 lb DBs
Set 2 -10 reps with 20 lb DBs
Set 3 – 8 reps with 20 lb DBs
Back –
Scapular retractions with resistance bands – 3 sets of 10 reps
Incline reverse flys – 3 sets of 10 reps with 5 lb DBs
DB one arm rows – 3 sets of 10 reps for each arm with one 30 lb DB.
Seated rows – 3 sets of 20 reps at 75 lbs
BB pullovers – 2 sets –
Set 1 – 15 reps with 20 lb BB
Set 2 – 15 reps with 30 lb BB
Wide grip lat pulldowns – 4 sets –
Set 1 and 3 – 20 reps at 60 lbs
Sets 2 and 4 – 10 reps at 90 lbs
Biceps –
Alternating bicep curls – 2 sets of 20 reps with 22.5 lb DBs
Two arm hammer curls – 4 sets of 10 reps with 15 lb DBs
BB curls – 4 sets –
Set 1 – 8 reps with 45 lb BB
Set 2 – 20 reps with 20 lb BB
Set 3 – 15 reps with 30 lb BB
Set 4 – 15 reps with 30 lb BB
Triceps –
Laying down tricep extensions – 2 sets of 10 reps with 15 lb DBs
Two arm Overhead tricep extensions – 3 sets –
Set 1 – 15 reps at 60 lbs
Set 2 – 12 reps at 60 lbs
Set 3 – 15 reps at 60 lbs
Tricep pulldowns – 3 sets –
Set 1 – 15 reps at 40 lbs
Set 2 and 3 – 8 reps at 40 lbs
Bench dips – 3 sets
Set 1 – 10 reps
Set 2 – 15 reps
Set 3 – 10 reps
Shoulders –
Seated shoulder press – 2 sets of 10 reps with 15 lb DBs
Front/side raise combo – 2 sets –
Set 1 – 20 reps with 10 lb DBs
Set 2 – 15 reps with 10 lb DBs
Overhead wood chops – 3 sets of 15 reps with 12 lb medicine ball.