Sooo I'm back! 😁 My kids and I had a great time in N.C. It's always great to go back. (Pics below) I miss the trees and the mountains 😢
The kids and I went hiking almost everyday. Unlike most years, we ate out almost every single meal. I'm very happy I only gained about 5 pounds lol I didn't have cell service so I basically gave up on logging. Which sucks cuz now I have to get back into the habit. Very annoying but very very necessary.
As far as my training goes, I've been working on developing a program. I've also been trying to figure out what the hell is wrong with my knee. I think I have a MCL (medial collateral ligament) sprain. I think I hurt in doing hip abductors/ adductors.
So I will have to take it easy on leg day. I'm not gonna do those, squats, run, or the leg extension machines. There are still a lot of things I can do though so it's all good 😬
I went to the gym today and focused mostly on upper body. It felt soo good to be back in the gym!!
July 3rd
All over Stretch
half mile elliptical (9:20)
Seated cable row 60#: 1 set 4 reps, 50# 1 set 4 reps
Assisted pull up machine 85#: Scap pull up:3 sets 5 reps, Supine hold: 1 set 3 reps
Super set deads: Romanian style & Sumo style: 2 sets 5 reps
Supper set upper body: 3 sets 10 reps: bench press (20# barbell), Bicep curl (8# db), Lateral raise (5# db), Shoulder press (5# db)
Chest Press, 20# barbell 10 reps
Chest press, 20# barbell 10 reps with 5 second lowering phase.
Chest press 8# db 10 reps
Overhead press 20# barbell: 3 set 10 reps (I want to learn how to clean and jerk!)
Incline crunch: 2 set 25 reps
Plank 2 set 30 second holds
Superman's 3 sets 10 second holds
Foam roll back
Tricep press 2 reps at 50#, 2 sets 10 reps 40#, failure on 3rd set 6th rep
I feel pretty good about my workout. I need to incorporate more tricep work and lat work. I don't feel much from the lat pull down machine. I will scour youtube for ideas 😁😀
