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This was a great week for the yoga challenge. I had some poses I really enjoyed including the Half Pigeon pose which I normally don't do. Looking forward to Week 3! This was a great first week for the July yoga challenge! I had to modify the supported shoulderstand pose with blocks because I can't do it without them yet and some of the other poses were slightly different variations of the ones I usually do. Really looking forward to this upcoming week of poses!  I've decided that I'm going to restart my A workout days this week (depending on how my back is doing because it's been a little "off") and make some changes to them.
First, on Leg Day A my shins/calves always end up hurting horribly during the leg extensions and the leg curls. Like cramping hurting and I started thinking that it's the combo of the ankle weights and holding the dumbbells between my feet and after some research I am right! I can use ankle weights or dumbbells but it's not a good idea to use both. No wonder my shins/calves hurt so horribly each time and half the workout ends going into the shin/calf area because of how much weight is on them instead of the quads/hamstrings where the workout belongs. Plus, I've been going lower on my weights and I realized that since I cut my reps from 15 to 12 I'm supposed to be going higher on the weights, not lower so that's the plan for when I do Push Day A again hopefully tomorrow! I'm not considering this a restart or a new start or anything like that. It's still a workout, just back to the A days again.  After two rest days (one planned and one unplanned due to health issues) I'm back to working out and I feel great! I hope to go another 5-6 days before the next rest day if all goes according to plan.
Leg Day B tomorrow! Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 11 Minutes Total Time Warm-Up: 10 Minutes Walk in Place - 1 Minute Forearm Plank: 3 planks x 30 second hold Walk in Place - 1 Minute Bird Dog - 10 reps 10 reps x bodyweight of every exercise of Pull Day B Walk in Place - 2 Minutes Back, Traps, Biceps & Forearms: 58 Minutes Floor Back Extension - 3 sets x 12 reps: bodyweight Single-Arm Dumbbell Row on bench - 3 sets x 12 reps: 3 x 12 lbs Seated Anchored Band Row w/double-d handle on bench - 3 sets x 12 reps: 3 x 50 lb band (doubled) + 4.4 lb handle Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 12 reps: 3 x 5 lbs Standing Side Dumbbell Shrug- 3 sets x 12 reps: 3 x 20 lbs Standing Dumbbell Alternating Hammer Curls - 3 sets x 12 reps: 3 x 10 lbs Seated Bench Dumbbell Twist Bicep Curl - 3 sets x 12 reps: 3 x 10 lbs Seated Barbell Forearm Curl on bench - 3 sets x 12 reps: 3 x 12.9 lb barbell Cardio: 35 Minutes: “Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.64 miles Full Body Yoga Stretch (holding each pose for a count of 12 per side) - 28 Minutes July’s yoga challenge is planned and ready to go on the 1st. I made sure very few poses were repeated from the June challenge to make it more challenging and I can't wait to start this tomorrow! 👊🧘♀️  The last week of the June yoga challenge was great! I had to modify the first pose which was the supported headstand but the rest went really well. Now I'm really looking forward to the July yoga challenge! Friday, June 28th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch6/28/2019  Another great workout today and I'm feeling great! I'm still really sore from my legs and abs days but it's a good sore so I love it!
Tomorrow is either Pull Day B or a rest day depending on what my body tells me to do. Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 13 Minutes Total Time Warm-Up: 10 Minutes Walk in Place - 1 Minute Forearm Plank: 3 planks x 30 second hold Walk in Place - 1 Minute Knee push-ups - 10 reps 10 reps x bodyweight of every exercise of Push Day B Walk in Place - 2 Minutes Chest, Shoulders & Triceps: 1 Hour, 15 Minutes Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 12 lbs Barbell Incline Bench Chest Press - 3 sets x 12 reps: 3 x one 10 lb plate on each side + 12.9 lb barbell Seated Dumbbell Arnold Press on bench - 3 sets x 12 reps: 3 x 10 lbs Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 12 reps: 3 x 20 lb band (doubled) + 1 lb accessory bar Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 12 reps: 3 x 20 lb band (doubled) Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 12 reps: 3 x 12 lbs 1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 12 reps: 3 x 5 lbs Anchored Band Standing Horizontal Tricep Extension - 3 sets x 12 reps: 3 x 8 lb band (doubled) Cardio: 30 Minutes: “Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.50 miles Full Body Stretch (holding each stretch for a count of 15 per side) - 18 Minutes |
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