A Monday Workout and My 17 Cents Worth

Ugh!  Worked last night and up for the gym this morning before work.  Not much sleep but more than I'll get tonight.  Work to 10pm and back in at 5am.  It's a one time thing but still.

MONDAY 10 minute warm up Asst Widegrip Pullover 1 2 3 4 Cable Row 1 2 3 4 Curlbar Preacher Curl 1 2 3 4 Cable Widegrip Lat Pulldown 1 2 3 4 Seated DB Hammer Curl 1 2 3 4 Ezbar Upright Row 1 2 3 4 Ezbar Drag Curl 1 2 3 4

10 minute warm up
Asst Widegrip Pullover 1 2 3 4
Cable Row 1 2 3 4
Curlbar Preacher Curl 1 2 3 4
Cable Widegrip Lat Pulldown 1 2 3 4
Seated DB Hammer Curl 1 2 3 4
Ezbar Upright Row 1 2 3 4
Ezbar Drag Curl 1 2 3 4

Home for a 30 minute steady state Low Impact Ride.  My next gym day realistically might not be to Saturday.  May squeeze in some thing in on Thursday.  Tonight work to 10, tomorrow 5am to 10pm, Wednesday normal 8am - 5pm and Thur/Fri 6:30am - 4pm.  So getting workouts in might be a challenge.  Maybe just a bike on Thursday.  

The new Peloton Holiday Ad 2022 - Umm...Did the interns make this?  I just don't get it.

So if I workout really hard I can cook a turkey?  Is that the Turkey Burn Challenge?  Such a waste of production money and ad dollars.  Bring back the Peloton wife!

A Quick Leg Day

I went to bed early last night not knowing if I'd workout this morning.  But even after a night of restless tossing and turning I woke up and hit the gym.  Did a quick, at least for me, leg workout and headed home for a 20 minute spin class on Peloton.  

The Workout

about 15 minutes of warming up

6 Supersets of BB Front Squat / DB SL Deadlifts (i did 6 cuz' a guy was waiting of the squat rack.)

10 Supersets of Plate Weights Split Squats / DB SumoSquats

That's it!  Then a 20 Minute Peloton Class.  Now food and off to work.  I didn't go crazy on this leg day since I got to work today.  I prefer to do a leg day workout when I have the day off so I can rest up.  I'm hoping for an easy day at work today maybe even a last day.  

Chest, Triceps, Shoulders, Tread and Bike Workout

Today is almost like a holiday in that I could sleep in and workout this morning and not be rushed.  In just a little bit I got to put a grown-up suit and tie on and head to a work event to about 9pm.  My body has changed a bit for the good since the last time I wore this suit so I'm hoping it fits.  Since I had the time I did a very long and probably too much of a workout.  Tomorrow may be just the bike and Friday will be recovery.

The Workout:

10 minute warm up (ran into about 20 since I had to stop and take a work phone call)

Superset Workout Day:

DB Incline Bench Press / Tricep Bench Dips

DB Flys / DB Skullcrushers

Tricep Pushdowns (not a superset)

Seated Machine Flys (not a superset)

DB Lateral Raises / DB Front Raises

Then right to a 30 minute HILLS and HITT from Peloton on the Tread (my apple watch disconnected from the app)

Drove home, drank a protein shake, responded to some work texts...

30 Minute Cycle Class on my Peloton Bike+

Back and Biceps Tuesday

Quick workout before heading in to work early this morning.  Worked on Back and Biceps at the gym.

The Workout:

Warm Up 10 minutes Cardio

5 Sets 

BB Clean and Catch

Seated Cable Row

Cable Wide Grip Pulldown

EZ Bar Preacher Curl

DB Hammer Curl

DB Seated OH Press

Quick drive home to do a 20 minute Peloton class.

Tomorrow I have more time to workout as I'm working an event later in the day to the evening.  Ugh!  The evening is the ugh as I'll be working past my bed time again.  

“You are both a work in progress and a masterpiece.” — Robin Arzon

Since I did have a good night sleep after closing at work last night I felt ready for a gym workout.  Did a Full Body Workout Routine that I use to do but different from the one I did yesterday.

The Workout

Warm UP - 10 minute cardio then stretching

Everything was 5 Sets with getting as close to 16 reps (except the biceps I did 10 reps)

Leg Extension Machine

Glute Kickback Machine

DB Front Raise

Seated Cable Single Arm Row

EZ Bar Skullcrushes

DB Seated Hammer Curl

That was it then home for a great 30 minute Peloton Cycle class with Robin Arzon.  I love her talks during class.  It's all motivation and self love! 128 minutes of exercise and 746 calories burned.  I will be taking or I am taking a Macro Counting break as sometimes it stresses me out.  I'm still going to track everything else but try not to look at the daily numbers but trends in me and my body.  I need a mental health break from myself.

Flushing The Legs

Got in 20 minutes on the bike this morning to flush the legs from yesterday's Leg Day.  Took a Low Impact Class just to get moving.  Now breakfast and off to work.  Tomorrow I should be back in the gym.