I hope you all had a smooth transition from the weekend to the work week. We had a little too much excitement at work today – my thoughts are with a man who had a seizure on-site but I am thankful for the quick response of our team and more so for the local emergency crews. They blew me away with their response time, I couldn’t have been at my post more than 10 seconds before I heard the sirens coming down the road.
My legs were stiff from yesterday’s weight sesh so I decided to take it easy with some light cardio before shifting focus to upper body and core work.
I walked for 30 minutes on the treadmill with a couple speed intervals tossed in for spice.
Hit the weight area with following (3 sets of 15 reps unless noted):
Low Row – 50 lbs
Dumbell Front Raise – 8 lbs (sets were broken into three parts where I held one arm up while lifting and lowering the other, switching, and then both arms together and worked up to a rep count of 30)
Upright Row – 30 lbs
Curls – 20 lbs bar
Decline Situps (super slow down and pop up)
Plank Dumbell Rows – 12 lbs
I might hate myself when it is time to wash my hair but the best workouts leave me feeling that way.
What’s your sign of a good workout?