2/11 Workout: Chest, Triceps & 600 Calories Worth of Cardio

Walking to burn 600 caloriesToday’s workout was a little tough. I’ve had some kind of stomach flu since Tuesday night and some horrible abdominal cramping to go along with it. Today has been quite a bit better, but I still haven’t been eating as much as I normally would on a workout day. For this reason, I felt weak during my chest and tricep exercises. I hate that feeling!

For my cardio workout, all I did was walk. On Tuesday after my back and biceps workout I did steady state cardio and started to get really bad cramps – that’s when the flu-like stuff started. So today I just walked. And walked. And walked. And walked. I burned almost 600 calories in the process!

Chest Workout

Flat barbell bench press

  • Warm-up set: 1 x 20 reps, 35#
  • 3 sets x 6 reps, 75#

Incline barbell bench press

  • 1 set x 6 reps (then I got pissed because I was struggling and switched to using dumbbells…)

Incline dumbbell bench press

  • 2 sets x 12 reps, 15# dumbbells

Triceps Workout

Wide grip pressdown

  • 3 sets x 12 reps, 30#

Skullcrushers (Lying triceps extensions with EZ curl bar)

  • 3 sets x 15, 15#

Cardio Workout

  • 30 minutes @ 10% incline
  • 30 minutes @ 5 % incline
  • First 40 minutes @ 4 mph (brisk walking pace)
  • Next 25 minutes @ 3.5 mph
  • Last 5 minutes @ 4 mph – I started going faster because I wanted to make it to 4 miles but I didn’t quite make it!

Total Time: 60 minutes

Total Distance: 3.875 miles

Total Calories Burned: 586

The weekend’s almost here – woohoo!!! I hope you have a fantastic one!

All the best,

Melinda

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Mindi is the founder and author of Build Your Dream Body. She's happily married in a blended family of six. After struggling with clinical depression in her teens and early 20's, she found freedom in fitness and hopes to motivate and inspire other women to do the same. This blog is her journey.
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Comments

  1. Even though you were sick this is a great workout day! I love your posts Melinda. They are very helpful for a personal trainer like myself.

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