I normally do a leisurely 10 min cardio warm up, whack the kickboxing machine a good 12 rounds and then finish off with 8 out of 10 min on the elliptical doing HIIT cardio (15 sec On / 45 sec Off). But since I'm "resting" my battered knuckles, I thought I'd do something different. I got on the Precor elliptical for 30 min of Intervals (only 2.54 miles) and then hit the free weights for Arm Day. I needed to warm up the joints though, so I opted to do 3 sets of DB Shoulder Presses with just 15 lbs. I don't normally do anything like Shoulder or Military presses because not only do I have shoulder issues, but the circulatory system on my right side causes issues with my hearing and balance if I get a pump there. So I don't.
Using light weights, I opt to superset tricep and bicep work first with Alternating DB Curls and One-Arm DB Extensions. Then with Rip Skulls and BB Curls. My tiny forearms are so pumped I decide to skip the RG BB Curls after a few sets of Cable V-handle Press Downs. I knock out a quick set on the Torso Twist machine, thinking I'll do a few crunches later. But later the Mat area is filled with teenage boys doing a modest cobra pose. I clamber back onto the elliptical for a few minutes, then 8 minutes of HIIT cardio. I'm expecting to quit early because my legs feel heavy, so I'm really surprised when I'm able to reach 280 Strides Per Minute for a second or two during the On phase (15 seconds). I drop to 55 SPM during the Off phase (45 seconds). Tomorrow is Leg Day. Yaaay! At least I'll get some cardio in.
Thursday Arm Day Workout
Calorie : 286 CAL
Distance: 2.54 mile
Duration : 00:30:02
Distance: 2.54 mile
Duration : 00:30:02
52.5
Set 1 : 15x12
Set 2 : 27.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12
Set 5 : 37.5x12
SuperSet with
Set 2 : 27.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12
Set 5 : 37.5x12
SuperSet with
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