Back and Bi Day

Last workout before my Disney Staycation!

THURSDAY

Wide Grip Asst Pull-up 1 2 3 4 5
Seated Cable Row 1 2 3 4 5
Curl Bar Preacher Curl 1 2 3 4 5
Wide Grip Cable Lat Pulldown 1 2 3 4 5
Seated DB Hammer Curl 1 2 3 4
Ezbar Drag Curl 1 2 3 4
Ezbar Upright Row 1 2 3
21’s 1 2 3

No workout on Friday will try to get in something on Saturday.


One More Sleep To A Disney Staycation Workout

One more sleep to Disney!  I've painted myself into a corner with work and my staycation that might not give me any workouts Fri/Sat and Sunday.  But I will figure out in the meantime I'm trying not to half-ass it today and tomorrow.  Today was Chest, Triceps and Shouders.

WEDNESDAY
BB Incline Chest Press
10x EB
10x EB
8x 
8x 
8x 
4x 
5x 
5x 
Seated Machine Chest Fly 1 2 3 4 5
Flat Bench DB Close Grip Chest Press 1 2 3 4 5
SS - Rope Tricep Pulldown / Facepulls 1 2 3 4 5
DB Skullcrusher 1 2 3 4 5
Seated DB OH Press 1 2 3 4 5

At home it was a 15 minute New Wave workout on my Peloton Bike+.  After work tomorrow I'm driving to my hotel and maybe a short visit to Epcot.  Friday morning signed up for a "Wilderness Back Trail Adventure" in the morning and going to make a full day of the parks.  Saturday morning is up in the air but at some point in the day I'm driving the 60 minutes home.  Sunday I've over committed myself since I agreed to teach two classes at the studio and I got to cover a closing shift at my day job.  So long long day.  Probably nothing but a Peloton class.


Leg Day On A Work Day?

TUESDAY

BB Front Squat
10x EB
10x EB
8x 
8x 
6x 
6x 
4x 
4x 
2x 
2x 
Increasing weight after 2 sets.  Lower Reps = Higher Weight.
Leg Extension 1 2 3 4 5
Standing Glute Kickback Machine 1 2 3 4 5
 
The gym was like a ghost town this morning.  I know at 4am it should be but today it seemed one other person would be at the gym while I was there until my last 10 minutes.  After the gym I hit a 20 minute pop ride on the Peloton Bike+.  Today was a Leg Day as I didn't want to do it Thursday since that'll be a long day with work and a Disney night.  

It's A Bounce Back Not A Come Back Sunday Workout

Wahoo!  It's amazing what one night of good sleep will do you.  Went to bed early last night after having a crappy day.  Woke up, had some breakfast and coffee and attacked the gym.  Had some fire pre-workout music for the car.

Got in a Chest, Tricep and Shoulder Workout.  Was going to do cardio with a 20 minute HITT Tread at the gym but had a cramp.

SUNDAY
Incline DB Chest Press 1 2 3 4 5
Flat Bench SB Fly 1 2 3 4 5
Bar Skullcrushers 1 2 3 4 5
Bar Upright Row 1 2 3 4 5
Seated DB OH Press 1 2 3 4 5
Standing DB Lateral Raises 1 2 3 4 5
SS - Tricep Rope Pulldown / Facepulls 1 2 3

Couldn't get to the bench press area since it was being used by two guys for the first 1/2 of my workout so I used dumb bells.  I was going to do a bit more but by the time i got to the db lateral raises I had a cramp.

Came home and did a FIRE Peloton Bike+ Ride.  That is my bounce back.  I primary do Low Impact Rides but the music on this one was amazing!  This week I should be able to hit the gym Tuesday, Wednesday and Thursday.  I have a Disney staycation Thurs/Fri/Sat.  Debating on hitting  a studio for a class on Saturday morning as I'll be driving down Thursday night after work and have a 8:15am Segway Tour at Fort Wilderness on Friday.  I haven't done a open to close Disney day in some time and that is the plan for Friday.