fools

April 22, 2017

Got to the gym on Thursday and Friday morning — forgot to post. So nice waking up late, hitting the gym, and then getting on with my day.

Thursday chest and arms

  • stair master 30 minutes moderate interval
  • chest press 3×12 @ 20
  • chest flys 3×10 @ 20
  • tricep press 3×12 @ 50
  • single arm tricep cable extension 3×10 @ 20
  • cable face pulls 3×10 @ 40
  • bicep curl 3×10 @ 20 lb barbell
  • preacher curls 3×10 bar only
  • 1 set of 8 lateral raises with 8 lb dumbbell

Friday legs

  • spin bike for 5.5 miles (about 18 minutes)
  • squat rack
    • wide leg squats with resistance band 4×12 @ 85 lb
    • front hold lunges 3×10 @ 45
  • cable rack
    • straight leg dead lifts 3×12 @ 45
    • curtsey lunges 3×10 @ 45
  • split squats 5×20 with heavy resistance band

On Friday’s workout, I did everything super slow wit an extra long squeeze of the glutes. I can still feel the burn this morning in like the upper side of my thighs

 

Pretty good sweats on each day. I tend to wear layers during my cardio sessions to increase sweat production (trust me it helps).

Found a new product online that’s actual coffee grounds and whey protein – thinking this could be my next investment.

LGM

XO Patricia

 

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