Tuesday - Didn't join a gym yet, so did my best to do these with what I have here at home -
SV Phase 1 - Day 1 (recording this on Wed, I need to find my notes where I put what weight I used... will update with that later)
Holly Warm up (toy soldiers, knee hugs, deluxe spiderman)
5 min treadmill walk (.29 mile)
DAY 1: CHEST, CALVES & ABS
- Incline Barbell Bench Press 2 20 Use a light weight
- Incline Dumbbell Bench Press 3 12,10,8 Increase weight per set
- Flat Barbell Bench Press (I only have dumbbells) 3x 10,8,6 Increase weight per set
- Flat Dumbbell Bench Press 3x 15,15,15 Decrease weight if needed
- Mid Cable Fly - I used a resistance band on the treadmill handle - 2x 30 reps or failure
- Calf Raise 3 15 each leg Hold dumbbells if too light
- Abs Circuit 3 exercises - Did elbow plank for
- Goblet Squats 3x 20 reps - used 1/25, went slow paying careful attention to my right knee...
- Barbell Deadlift 3 10,8,6 - I don't have a barbell so did dumbbell - 10, 10, 8, 8, used 2/25 for 10 reps, 2/30 for both 8 rep sets
- Barbell Back Squat 1x 20 - used 1/30 dumbbell in a bag on my shoulders
- Barbell Back Squat 3x 10,8,6 - used 1/30 dumbbell in a bag on my shoulders the whole time
- Barbell Row 3x 12,10,10 - 12 reps 1/30, 10 reps 2/20, 10 reps 2/25
- One-Arm Dumbbell Row 3x 15 each arm - used 1/30 for each round
- Cable Upright Row 3 15,12,10 - tried to do that with a resistance band under my treadmill's foot
Seated Shoulder Press - 20 reps 2x with 2/10 - good burn!
Seated Shoulder Press - 15 reps 2/8, 12 reps 2/10, 10 reps 2/15
Side Lateral Raises - 15 reps 1/5 each arm, 12 reps 1/8 each arm, 10 reps 1/10
Lat V raises with Band - 36 reps
Bent over Delt Row - 15 reps 2/8, 15 reps 2/10, 15 reps 2/15
Back Pulses with Band - 3x 15 reps each set
Calf Pulses - 3x 100 with 2/30 each set, 1st set toes in, 2nd set center, 3rd set out
Friday - Didn't exercise today, also didn't eat a lot or nurse much today, spent all day at hospital with Peter, he has RSV, poor kid.
Saturday - Good morning. Just woke up here at the hospital, the reclined chair was more comfortable that expected. They say Peter is doing great, might move out of the Intenstive care today. Maybe I'll try to take a brisk walk around the hospital or do some stretching today. We'll see
Saturday - Good morning. Just woke up here at the hospital, the reclined chair was more comfortable that expected. They say Peter is doing great, might move out of the Intenstive care today. Maybe I'll try to take a brisk walk around the hospital or do some stretching today. We'll see
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