Over the weekend, I attended my first 5k. I ended up walking more than I ran. It was incredibly humid with thick fog. However, it was so much fun. My legs were a little sore afterwards, so I am going to focus on upper body today.
I want to point out how important it is to never overwork. When overworking, it can increase the chance of an injury or weaken immune system. We can all agree that being sick or in pain is never fun. With that said, I took the day off Friday and Sunday from any strenuous exercises.
I do want to point out how awesome it felt to finish the 5k. I may not have been the fastest and had to slow down often, but it felt great. It is important to find a fitness routine or activity that is fun. It is a great motivator to keep at it.
Moving on, I am ready to get back to the gym. For today, I am focusing on shoulders, chest and triceps. Here is the workout:
Exercise
Sets
Reps
Muscle
5 minute warm-up on the treadmill – walk or jog
Pushups or modified pushups
3
15 – 20
Chest and Triceps
Bench press with dumbbells
3
15-20
Chest and Triceps
Dips on a bench (body weight)
3
15-20
Triceps and Chest
Triceps kickback with dumbbells
3
15-20
Triceps
Triceps cable push down
3
15-20
Triceps
Alternating front deltoid raises
3
15-20
Shoulders
Pec Deck Machine – Reverse Flyes
3
15-20
Shoulders
Seated lateral raise with dumbbells
3
15-20
Shoulders
End with 5–10 minutes of stretching
After my gym session, I will post my calories burned and time.