The 5k Finish Line and Workout of the Day
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.
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Last Workout Until my 5k
February 6, 2014