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| English: an exercise of triceps (Photo credit: Wikipedia) |
Tuesday's Workout:
- 30 minutes Sworkit Pro, Yoga and Light Cardio
- Upper Body/Legs SuperSet - 3 times
- 15 Pushups
- 30 seconds Plank
- 20 Squats
- 30 second rest
- 15 Wide Arm Pushups
- 30 Mason Twists
- 30 Calf raises
- 30 Second rest
- 10 Spiderman Pushups
- 15 Situps
- 12 Forward Lunges
- 30 Second rest
- 15 Diamond Pushups
- Side Bridge 15 Seconds each side
- 10 Rear Lunges
- 30 Second Rest
Wednesday Workout
- 30 minute Sworkit Pro Yoga/Light Cardio
- 2.5 Mile run in 32 Minutes
- Upper Body circuit
- Bench Press - 155lbs - 8 reps - 3sets
- Deltoid Raise/ Lateral Raise - 10lbs - 10 reps - 3 sets
- This is a combo exercise that I do. I start with a dumbbell in each hand, and do the deltoid raise, then rotate the hands upside down, open arms outward, lower dumbbels to waist, then do the lateral raise, rotate hands back to top position, move arms back in front of you, then lower.
- Super set - 5 sets
- Triceps pull down - 60lbs 10 reps
- Lat Pull Down - 105lbs 10 reps
- seated rowb- 135lbs 10 reps
- Seated Preacher Curls 70lbs- 8 reps - 3 sets
- Chest Press Machine - 130lbs 8 reps - 3 sets
- Shoulder Press machine - 70 lbs 8 reps- 3 sets
- Super Set - 3 sets
- Barbell curls 55lbs - 10 reps
- Triceps Extensions 55lbs - 10 reps
- Shoulder Press 55lbs - 10reps
- 2.5 mile run in 35 minutes
Thursday Workout
- 15 Minute Sworkit Pro Light Cardio Warmup
- 4.2 Mile run in 40:49 - New personal best 9:43 per mile (Under 10 min/mile first time!)
- 30 Minutes Sworkit Pro Yoga
Alright, now I'm caught back up on my logs! Woohoo!
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