This morning I had so much wasted time. I am not sure how much time I will have for workouts this week. Map My Fitness was not working on my tablet and I kept trying to get a new password and it would say it was sent to my email to reset and nothing. My Fit Bit did not do the sleep stages last night so I shut it down this morning and made sure it was charged. It did terrible for the workout.
I did Less Mills Pump and forgot to write down which # it was. It was a full workout. With interruptions and adjustments it took me 63 minutes, originally supposed to be 56 minutes. LOL Fit Bit had me at 156 calories, Map My Fitness(I used my cell phone since) with the Body Pump setting and it said I had 550 calories
So, I used my heart rate and calorie calculator along with my usual met value and came up with 313 calories at met 4.5 which is probably correct, 1,253 steps. These are non stop fast paced workouts. This one was particularly filled with shoulder work, including the warm up.
Workout was like this tracks generally around 5 minutes give or take a minute
squat track 40# barbell
back track 30# barbell and 12# dumbbell in place of single plate they used
this was squat presses with deadlifts and rows
Triceps track used a weight plate 12# dumbbell for me
overhead extensions, dips, push ups
Biceps 25# barbells , 12# dumbbells in place of plates ( I noticed the guys were using 22# plates and the girls lighter) curls with variations and the breaks are row and curls
lunge/squat track 15# dumbbell instead of plate The ladies were using 11# and the guy that was using a weight plate 22# This is reverse lunge sequences with pulses and some speed as it builds with a squat pulls as a break between all right then on to left
shoulders track 20# barbell and 8# dumbbells is what I used the guys used 11# weight plates and I think the bar was loaded to around 27# total. This does the same moves with the plates as they do the barbell alternating. upright row, front raise, and push press. I was worried about my shoulders on this. So many overhead presses today.
Abs done with a plate . I used 10# this was crunches, weight plate twist right left 2X then crunch repeat as a sequence It was not a long track and did not have any plank stuff.
I have to run a couple of errands and get some things done today.
Debbie, nice work with week #4
Roxie, I was struggling with some of the push ups today and my shoulders are fried. I hope you will be okay without the headache medicine.
Doz, I bet the hair cut made you feel like a new person
Sorry you were not up to the workouts. I just ate too much junk over the weekend. I always pay for it.
