9/13
10k row- 58:39

15th
http://www.functionalmovement.com/exercises/single_leg_lowering_1
+
Foam rolling
+
A1. Front Squat @30×1; 6-8×4; Rest 60 seconds
-50,70,80,90
A2. DB Bench Press @30×1; 6-8×4; Rest 60 seconds
-20,25,30,35
B1. DB Step up; 8-10×3; Rest 60 seconds
-30,35,40
B2. DB Push Press @30×1; 8-10×3; Rest 60 seconds
-30,35,40
C1. Deadbugs; 10 per side x3; Rest 30 seconds – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
C2. Rope tricep extensions @11×3; 10 x 3 sets; Rest 30 seconds
+
15 minutes easy zone 1 cardio
-walked a mile on the treadmill

I didn’t do the Friday workout I was just so overdone I think and really needed to rest. Today I felt much better but am so sore from the 10k row and paddleboarding! Even with the soreness though my muscles feel like they’re starting to come back to life lol There’s a lot going on this week so I really liked how this workout didn’t take me long and in glad I have tomorrow off because there’s no way I could fit it into my schedule anyway. Oh and I workout at 2 different gyms my apartment complex has a nice one but doesn’t have a rower so I go to the other one when I have to row and since there was no rowing today I went to my apartment gym but didn’t realize they didn’t have wires so instead I did dips to target my triceps and from now on I will go to the other gym for all that!
Tomorrow I will send you all the videos, pictures, and food log!

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