CARDIO BEFORE WEIGHTS

I hope you are having a successful day. This is something different for me. Posting twice in one day. I’m a man of my word, and I said that I would start blogging more. Here I am. CARDIO BEFORE WEIGHTS is what I did for tonights workout. I’ll break it all down to you.

I started my gym session about 3:45pm or so. I decided that I would start my workout with cardio before I hit the weights. I need to get my cardio game back up to an hour plus. I bet you in a month or so I’ll post something like, hey, I’m lifting more than cardio. It’s just one of those things I go through. I got on the elliptical machine and immediately increased my incline to 100%, and resistance to level 15. I opened my CW app to watch one of my favorite shows GREEN ARROW. I missed last week’s episode. Well let me clarify. I started last week’s episode but I stopped watching it after a few minutes because I got busy doing something else.

When I’m on the elliptical is when I’m able to catch up on my shows. Before I knew it I was on 40 minutes and the show was over. I spent the last twenty minutes or so watching youtube videos. After my elliptical session, I ran on the treadmill for one mile. It took me 10:33. That’s a trot for me. By Saturday (Lord Willing), I will be at 9:30 a mile. I felt a lot better running today than I did the other day. I’m building myself up to hit 3 miles a day like I use to. One mile at a time. My breathing was better and thanks to those 100 ab carvs before hitting the gym helped. Core strength is important in running. I can’t wait until I get into my full rhythm again.

Now it’s time to hit the weights. I ran out of my ginger lemon green tea after my cardio session so I wanted to get done with this workout before I got weak. Here’s the break down of the workout.

BACK & SHOULDERS WORKOUT

BACK 3(15) EVERY SET
- SEATED ONE ARM CABLE PULLS
- STANDING LAT PULL DOWNS
- ONE ARM DUMBBELL ROWS
- STANDING DUMBBELL UPRIGHT ROWS
SHOULDERS 3(15) EVERY SET
- SMITH MACHINE: STANDING BEHIND THE NECK BARBELL PRESSES
- STANDING REVERSE DUMBBELL FLYES
- SEATED ARNOLD PRESSES
- STANDING BARBELL FRONT RAISES

I didn’t go heavy with none of these sets. I wanted a light workout that would be quick and simple. If you do not know what any of these workouts are, feel free to copy and paste each one into google search or youtube. Maybe one day I’ll shoot a video for it, but right now I’m not in video production mode at the gym. If you want to see more gym workouts feel free to let me know. Let me know which routine you would like me to post and I’ll try to get that for you.

Below is my post workout meal. Yup, it’s the same one you seen from a few days ago. Meal prep comes in mighty handy. I’m starting to see the real benefits of it. Smoked Chicken, Quinoa, with Mixed Peppers, Onions & Broccoli. Of course I had to add my sriracha hot sauce to it. YUM!

cardio — SMOKED CHICKEN QUINOA MIXED PEPPER, ONIONS, & BROCCOLI

I just want to give you more of an insight on my days throughout the week. I’m not guaranteeing I’ll post daily, but I’m in writing mode of late so you may see a daily post. Matter of fact, I have a podcast interview that was posted tonight and I’ll post it sometime tomorrow. You know I like to build up the suspense lol. I’m still working on this whole comment option on the wordpress app. I heard back from technical support and they’re talking some mumbo jumbo I don’t quite get so I’m waiting on a phone call. I need human interaction at the end of the day so I can understand what’s going on. Until then I’ll leave the contact form below so you can write me and I’ll write you back. Thanks for your time! Enjoy your night.

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