Hey, Hey, Hey!!

Hey, Hey, Hey!!!

Hey, hey, hey Buff friends!!

I had a great post lunch workout today~ it was my first day back at my home gym since- about 10 days ago!! That has to be a recent record for me. However, I did go to my hotel gym twice last week–so not a total hiatus. With all the extra emphasis on running I’ve not been needing the gym quite so much. It is a good thing for a bit

I started with a short 3 min intense pace on the r-bike and then hit the weights

Bench paired with roman chair knee ups
45×30 warm up
3 sets of about 40 reps on r.c. k.u

Triceps Extensions 45x10x3 paired with crunches with feet up 15x3sets

Incline flys
paired with knee ups on bench
25×3 sets

Pec single arm cable flys
5reps fly+10reps punch twists(hits obliaques)x3sets

Tricep push downs 80×10, 90x10x2
paired with high knee drills (abs and hip flexors)

Push ups 15, 12, 12 paired with stretching (cats, supermans, quads, hammies, calves)

Oh and I did go running yesterday–it was a hard one- In total I did 8 intervals of 1 min each with 1 min recovery–the entire 3.3 miles in 21 mins. I slept so hard last night!

Well I am sitting here procrastinating now time to figure out supper~



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