Today was chest and triceps day again. Oh how I love chest day! It always makes me feel strong. 
I lifted heavy today because I’m still working my way back up to benching 100 pounds. I did 4 sets of 85 pounds, which you can see in more detail below.
I also did another 60 minute cardio workout that included high-intensity interval training and a steady state jog/light run for 30 minutes. I’m pretty impressed with how I’ve been doing with cardio lately. I’m not sure what’s up with it, but I like it!
Chest Workout
Flat Bench Press
- Warmup set: 1 x 20 reps, 35#
- 4 sets x 4 reps, 85#
Incline Dumbbell Press
- 3 sets x 15 reps, 15# dumbbells
Triceps Workout
V-Bar Pressdown
- 4 sets x 6 reps, 35#
Skullcrushers (Lying Triceps Extensions)
- 3 sets x 12 reps, 20#
Cardio Workout
- 2 minute warmup @ 4 mph
- 15 minutes of HIIT: 30 second sprints @ 9 mph/30 second walk @ 4 mph
- 2 minutes of walking @ 4 mph
- 30 minutes of steady cardio (jogging) @ 5.7 mph
- 11 minute cooldown @ 4 mph
Total Time: 60 minutes
Total Distance: 5.476 miles
Total Calories Burned: 640! (Highest to date for cardio – even beats the last cardio workout where I burned 635 calories in 62 minutes)
Now it’s time to relax and watch the U.S. Women’s Snowboarding and Skiing events! I hope you’re having a fabulous week – tomorrow is finally Friday!
All the best,
Melinda
