Since Novemeber is I am thankful Month– today I am so thankful for my fun LUNCH Date with DH and for my DH!!
This evening I had a great workout as follows:
Warm up Elliptical 10 mins…my left knee hurt so I knew I wouldn’t be doing the elliptical for my intervals
pull ups
28..’s assitedx12 kinda a warm up with close hand grip
28.. assisted x10 wide over hand grip
non assisted x8 close hand grip
non assited x8 close hand grip plus 6 with 28.. assisted
Cybex plate loaded pull downs
90×12*
110×10*
120×8*
120×6
90×10
*paired with hip adduction (“add” squeeze legs together) 70x15x3sets
T-bar rows
45×10
55×8
60×6
50×10
paried exercises:
Standing Military with free bar
in front to collar bone 45×12
behind head
45×10
55×8
65×6
45×10
Bicep curls
45x10x2
55×8
55×6
45×10
Lateral raises alternating one arm at a time
15x6x2 sets
followed by
hammer curls both arms together
15’sx10x2sets
running with arms holding weights
5’s in eachx50
10’s in each x44x2sets
knee ups on roman chair
2 sets of 40…varying motions…to the front, froggy, to the sides, etc.
one set of abs on ball between the 2 sets
Intervals on u-bike
30 sec hard 1:30 recovery for 20 min total
then
lower back extensions
old school sit ups
lower back extensions
Then home and I ate a lot!
Rather boring Friday night 😉
-BuffMother