Closing Out the Week

After another 2 rounds of snow and ice storms, my house is warm and with power. Wednesday's ice storm paralyzed this area with 1/2 a million people out of power and heat. Scary stuff. I went into work on Wednesday morning at 5am to only sit in the dark for 4 hours. We didn't get power there until Thursday afternoon. Folks are still out of power in some areas. All the ice on the trees brought down power lines in the suburbs of Philadelphia. The county I live is actually in a state of emergency. Come on spring!

Nevertheless, being at home inside so much I've been getting workouts in, just no outdoor running. Here it goes:

Monday:

5 minute warm-up

Shoulder press

Hammers

Dips (20, 10)

push-ups

Shoulder fly

In & out bicep

Tricep kickback 

push-ups

Shoulder shrug (30lb)

In & out hammers

Overhead triceps

push-ups

Lawnmowers (18lb)

Standing band rows

Pull-down band triceps

push-ups

REPEAT

Finish with 5 minutes shadow boxing

Cool down 

Reps:10, 8. Weights: 15lbs Push-ups: 3,2.

Tuesday: Legs!

Calf squats

Lunges

Calf raises

Power knee

Step back lunges

Body squats

Side lunges 

Elbow to knee

Tip toe lunges

Kicks

REPEAT

Finish w/ 1 round shadow boxing, 1 round heavy bag.

Cool down

Wednesday was a rest day. Onto Thursday!

Legs and arms combo w/ cardio at my gym. Nice to leave the house! Here goes:

1/4 mile warm-up jog

Lat pull-down machine (50lb, 50, 50)

Shoulder press machine (50, 45, 40)

Chest press machine (50, 40, 35)

Leg extension machine (70, 80, 95)

Leg flexion machine (70, 80, 95)

Weighted calf raise machine (120, 140, 160)

Barbell upright rows (15, 15)

Barbell curl/hammers (15, 15)

Hip abductor machine (120,135, 145)

Hip adductor machine (115, 125, 135)

Finish with 20 minutes on the elliptical.

DONE!

Machine reps were 10, 8, and 5. Barbells, 10, 8.

Playlist: Morrissey: Best of

Enjoy the weekend!