Tag Archives: chest workout

Valentine’s Workout

14 Feb

Hubby has been gone so today was a very low key Valentine’s Day. Although, I did get an awesome Latte Candle that he had hidden before leaving since chocolate and mochas are not in my meal plan 😉 I only worked 8 hours today so I got up early enough to get my workout in and prep a few meals before work.

ValentineSince last workout was back and biceps, I did triceps, chest and shoulders today. Leg Day is tomorrow! Here’s the workout from this morning:

Warm-Up

  • 10 walk out push-ups
  • 20 push-ups
  • 2 Sun Salutations

3 sets:

  • 20, 12, 12 Skull Crushers (increase weight between first two)
  • 12 Bench Press

3 sets:

  • 12 Lateral to Front shoulder raises
  • 15 Tricep Dips

3 sets:

  • 12, 10, 8 Arnold Press (increasing weight each set)
  • 12 Tricep Rope Pulldowns

3 sets of Cable Flys, 8, 12, 20

Then I got my cardio in and came home to get ready for work. All in all, not a bad Valentine’s Day. Although turning down all the candy at work was not easy!

Snow Day

21 Jan
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Yesterday

Maryland is weird. Yesterday we went on a great hike with the pups and some friends and today hubby is home on a snow day since we’re expecting up to six inches…

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Today

Since we were expecting the snow we went to the gym earlier today and got a short chest and tricep workout in.

Warm-up:

  • 30 sec plank
  • 30 sec walking plank
  • 50 Modified Push-ups (or to failure)

Workout:

  • Row to tricep kick-back (1×20, 2×12)

3 sets:

  • 12 Incline bench press
  • 20 tricep dips

3 sets:

  • 12 TRX push-ups
  • 15 weighted v-ups

1 set:

  • 20 TRX rows
  • 30 sec plank
  • 30 sec side plank/side

It was pretty short but we did finish errands and make it home for lunch before the snow really picked up 🙂 I’m thinking with the snow, some Turkey Chili will be just perfect– I use Jamie Eason’s recipe.

Minor Victories

15 Jan

I finally did it! For the first time since I started physical therapy (if not before) I did 25 min. on a treadmill today! I did intervals and made 2.25 miles in those 25 min, not great but certainly not bad. I even remembered to stretch afterwards (I’ve definitely been getting better about that.)

We have some friends staying with us and it’s been nice at the gym to have someone who’s been more cardio focused because we can balance each other out a bit. I’m also switching back to day shift next week so my sleep schedule etc. will be back to normal for workouts.

Two days ago my friend went through an arm workout with me. Here’s what it looked like…

3 sets of 12:

  • Bicep curls
  • Incline shoulder press

3 sets of 12:

  • Squat to hammer curl
  • Skull crushers

2 sets of 12, 1 of 20:

  • Lat pull downs
  • Push ups
  • Rows

2 sets:

  • Stability running man (15/leg)
  • Lunges with rotation (12/leg)
  • V-ups on Bosu (20)

20 Ball toss sit-ups on Bosu with partner

There’s still some days I have to go to physical therapy instead of the gym but hubby got me a hot pink Bosu ball which is just fun for my at home physical therapy exercises and fitting in a quick at home workout on those days. Might be a life-long journey but I can say I’m back on the right road 🙂

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For lunch I sauteed zucchini with garlic powder and pepper and added Andouille chicken sausage then topped it with a little bit of shredded Asiago cheese. It was quick, delicious and healthy!

Treadmills and Triceps

6 Aug

I did it! I ran 5 min without pain!! For those of you who haven’t been following… ever since my ankle injury, this is a big deal. It was at a slow pace on a treadmill and it did irritate it but, that’s huge progress!

Okay, victory dance done… Aside from my 10 min on the treadmill I did triceps and chest today, it had been awhile so I suspect I’ll be hurting tomorrow but it’s a good hurt 😉

Triceps and Chest:

3 sets:

  • 12 Cable Flyes
  • 12 Overhead Tricep Extension
  • 15 Tricep Dips

3 sets:

3 sets:

  • 12 bench press

3 sets:

  • 2 of 12, 1 of 20 tricep rope pull downs

Finished with a gentle 5 min on elliptical and stretching. Have you accomplished any personal goals or PRs lately??

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You’re better*** not my image, sorry for the grammar 🙂