blsmith’s BodyBlog

Wow. Got up this morning dragging my ass, but got my oatmeal and off to the gym, today was chest day, but made a point of really kicking my ass in gear with the cardio…

I was trying to get a press, fly, press, fly pattern…

INCLINE DB PRESS

using 50 lb DBs sets of 12, 12, 10

CABLE CROSSOVERS

1 set of 12 using 50 lbs each side
2 sets of 12 using 60 lbs each side

BENCH PRESS

using 135 pounds sets of 10, 10, 8

PEC FLIES

1 set of 15 @ 100 lbs
1 set of 12 @ 115 lbs
1 set of 12 @ 130 lbs

CARDIO

Put the setting on 18 and really cranked it out…

30 minutes, 694 calories burned, 11.96 km. travelled

That is the most I have ever worked on the bike I was absolutely soaked in sweat, I had to literaly peel the shirt off. Man what a feeling

Today, I have to owe my great workout to my good friend Adina. If none of you have visited her page and read her blogs, do so. She is the most inspiring person I have been blessed to meet on Bodyspace. I read her blog yesterday and it really got me thinking that every step we take towards our goal is a success no matter how small. So I woke up this morning and I was ready to roll back over and go back to bed but then I thought, how am I going to better myself if I do that, so I woke up got dressed and hit the gym, then when I was at the gym, I was ready to quit my cardio after 15 mnutes, but no, I wanted 30. so I kept going, after 20, I had my finger on the stop button, I literally yelled at myself to get my hand off of that button and I pushed all the way to 30 minutes. SUCCESS!!!

Anyways, here is the workout in its entirety

CRUNCHES 3 sets of 20

LEG RAISES into REVERSE CRUNCHES 3 sets of 12

TRUNK TWISTS w/ MEDICINE BALL 3 sets of 20

BACK EXTENSIONS holding 10 lb plate 3 sets of 12

OBLIQUE CRUNCHES 3 sets of 12 each side

ROMAN CHAIR LEG LIFTS 3 sets of 10

CARDIO
30 mins on bike 10.01 km. 587 calories burned plus
20 minutes walk into work

50 minutes of cardio total

I hope everyone has a wonderful day!