Yesterdays workout was Arms and Abdominals. I am working out at a new gym. A gym that will allow my 13 year old daughter to workout there also. The spa was lovely, but would only allow her to swim there. The new gym is for women only. Run by a woman who was a competitive body builder.
The routine she set up for me is different from the one she set up for my daughter. It’s nice to have a trainer! We’ve put a big focus an the arms…particularly the triceps. The flabby will hopefully be replaced with more muscle tone.
The workout: 3 sets each working in the 12-15 repetition range. Once the exercise can be done for 15 reps I increase the weight by 5 or 10 pounds.
Reversed dip- this is a body weight exercise, no weight added. The bench is placed parallel to the smith machine and the bar on the SM is lowered to about thigh height. Place hands under tushie, ankles on the bar then move butt off the bench and lift and lower the entire body. These are killer! I do them at the beginning and end of the routine. reps = 10/9/10
French press- 12#
tricep push up 12#
rope pull down-30#
lat pulldown- 50#
bicep curl- 25#
Ab strive machine 5 sets with 35#
plank 1 minute hold
assisted pullups- 6/4/5
then back to the reverse dips for 5/4/5 seriously, these are killer for me.
Cardio= 30 minutes of sprints–sprint 30 seconds at 6mph/walk 1.30 sec 4mph
Had a good sleep and woke up rested. Then stumbled on my way out the door this morning rushing around and twisted my ankle…the same one as two weeks ago…grrr…must stop this nonsense. Both times I was wearing my Dansko clogs. When I bought them they fit great. I’m not sure it’s possible but it appears my feet have lost weight!! REALLY? Why not the flabby belly?? But the shoes are sloppy on my feet and I think that is part of the problem. It’s not a terrible twisting, and there’s no swelling or anything which is great. But on both occasions it torqued my whole body and the knee and hip are now involved to small degree. This means I probably can’t run today as expected. Glad I got the sprints in last night 😉 Hopefully it is just a day or two of not running.
What’s your favorite exercise for the triceps? Having access to a good gym is a great opportunity and I’m glad to have found this one close to home. Thanks for reading and have a healthy day 🙂