2/21 & 2/23 Workouts: Cardio, Chest and Back

I feel like it’s been too long since I’ve written a post here. That’s probably mostly because I forgot to post my cardio workout from Sunday. (the one I swear I almost died from!) It was pretty crazy and I was so happy when I was done, but my body felt weird for a good couple of hours. I took a nap for about 30 minutes and that seemed to help but the workout itself took a lot out of me.

Sunday 2/21 Cardio Workout

• Warm up for 5 minutes @ 4 mph
• 45 minute steady state cardio @ 5.7 mph
• Cool down for 10 minutes @ 4 mph

Total Distance: 5.274 miles

Total Time: 60 Minutes

Total Calories Burned: 619 Calories

___________________________________________

2/23 Chest, Back & Cardio Workout

Today I started a new workout program. I did the previous workout program for 4 weeks and was ready to start something new. It always takes a little bit longer to complete a new workout the first time because it’s like starting over. I need to figure out which weight I need to use for the desired number of reps. All in all though, it didn’t take real long. I’ll still be keeping a Tuesday/Thursday/Saturday strength training split and also still do only cardio on Sunday mornings.

Chest Workout

Flat Barbell Bench Press

• Warm up: 1 set x 20 reps, 35#
• 4 sets x 4 reps, 85#

Incline Dumbbell Press

• 4 sets x 6 reps, 20#

Pullover

• 4 sets x 8 reps, 15#

Back Workout

Dual-arm Bent-over Row

• 4 sets x 8 reps, 15#

Incline Dual-arm Row

• 4 sets x 8 reps, 10#

Bent Over Pullback

• 4 sets x 8 reps, 10#

Cardio Workout

• 5 minute warm up @ 4 mph
• 20 minute steady state cardio @ 6 mph
• 5 minute cool down @ 4 mph

Total Time: 30 minutes

Total Distance: 2.666 miles

Total Calories Burned: 312 calories

The End. =)

Stay motivated!!

All the Best,

Melinda

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