Full Body #1 Workout

Here is the Wednesday strength workout I do right now. As I have said before, I do full body workout and not one that focuses on specific body parts. I like this strategy because it keeps specific muscle groups getting too sore and therefore making it harder for me to do the other workouts I complete during the week like swimming, cycling, and running. My weight has increased as the weeks have gone by. I’m doing low reps with heavy weights to maximize my muscle gain.

It takes me just over an hour to complete my workouts. I use the Strong app on my Apple Watch to complete my workout sessions. It’s a really nice app. I particularly like that it has a built-in timer. When you complete a set it starts up the timer, in my case one minute and thirty seconds, then alerts you when it’s time to move on to the next set. I also enjoy my entire workout on my wrist. It also pairs with my Polar H7 heart rate monitor to more accurately calculate how many calories I have burned during my session. Of course like all other workouts with the Apple Watch, it all gets synced to my phone and added to iHealth. This info is then used to help me stay within my calorie budget for the day.

Let me know if you have any questions on how I use technology to help me lose weight.

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Smith Machine low incline BP
Set 1: 60 lb × 10 [Warm Up]
Set 2: 80 lb × 8 [Warm Up]
Set 3: 100 lb × 6
Set 4: 100 lb × 6
Set 5: 100 lb × 6

DB Fly (squeeze press combo)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8

Smith Machine Bent-over Row
Set 1: 120 lb × 6
Set 2: 110 lb × 6
Set 3: 110 lb × 6
Set 4: 110 lb × 6
Set 5: 110 lb × 6
Set 6: 110 lb × 6

Seated DB curl
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8

Face Pull
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 12

Front Squat
Set 1: 85 lb × 10 [Warm Up]
Set 2: 95 lb × 8 [Warm Up]
Set 3: 115 lb × 6
Set 4: 115 lb × 6
Set 5: 115 lb × 6
Set 6: 115 lb × 6

https://strong.app.link/unlsfNQ2YD

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