Upper Body Workout Plan for Today
Sometimes, less is more. When you workout too much you can get burned out or injured from overtraining. So, I have decided to reduce the number of upper body exercises as well as lower body for any given day so that I can fit the weight workout into 30 minutes or so.
The reason that I want to fit the lifting part of the workout to 30 minutes is so that I can follow that up with a 2 mile walk/run.
For today I chose to do standing overhead press and pullups in the gym and pushups I will do at home.
Start with 45lb barbell and do 5 reps. Practice taking a deep breath and tightening your core as you raise the bar.
Then I did pullups on the assist machine starting with an assist of 85lbs, thumbs over the top of the bar and breathing in as I did the pullup.
65lbs press 5 reps
Pullups with assist of 80lbs
70lbs shoulder press 5 reps
Pullups with assist of 75lbs
75lbs shoulder press 5 reps
Pullups with assist of 70lbs
85lbs shoulder press 5 reps
Pullups with assist of 65lbs
95lbs shoulder press 5 reps
Pullups with assist of 60lbs
That took about 30 minutes and after that I was on my way to the treadmill with a stop off at the grocery to get spinach and broccoli.
On the treadmill I did approximately 32 minutes alternating between walking for two minutes and running at 5 mph for 2 minutes until I did two miles. Yesterday I overdid it, because I felt so good from the first run in the morning that I ended up doing it twice more! So, that is why I started out by saying that less is more.
For breakfast I had half a sweet potato, sauteed spinach in olive oil with garlic and 3 egg whites plus one whole egg.
Lunch my plan is for the other half of the sweet potato with tuna fish, chopped onion, tomato and spinach.
Dinner will be a medley of broccoli, eggplant and mushrooms, not sure what the protein will be. Last night I had cottage cheese, not sure of this evening, maybe dal or as we know it lentil soup or some chicken.
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