Full Week of Workout Videos - Saturday Shoulders and Calves Accessory Home

43 minutes - 497 Calories - Average Heart Rate 138 - Max Heart Rate 163.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Shoulder Press using Total Gym x2 sets (Shoulders)
• Shoulder Side Raise using Total Gym x2 sets (Side Delts)
• Shoulder Rear Raise using Total Gym x2 sets (Rear Delts)
• Shoulder Front Raise using Total Gym x2 sets (Front Delts)
• Dumbbell Shrugs x4 sets with 85 lbs per side (Traps)
• Single Leg Calf Raises x9 sets incremental weight up and down (Calves)
• Cable Rope Ab Crunches x3 sets (Abs)

Full Week of Workout Videos - Friday Chest and Triceps Accessory Home

1:16 minutes - 669 Calories - Average Heart Rate 119 - Max Heart Rate 166.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Warmup & Mobility:

• Rotator cuff work and Stretching

Strength:

• Decline standing cable flies x3 sets (Chest)
• Incline seated cable flies x3 sets (Chest)
• Flat seated cable flies x3 sets (Chest)
• Various position pushups x3 sets max reps each (Chest & Triceps)
• Tricep cable extensions using curl bar x4 sets (Triceps)
• Tricep cable extensions using rope x4 sets (Triceps)
• Crunches and leg raises (Abs)

Full Week of Workout Videos - Friday Chest - Bench Press CrossFit

45 minutes - 400 Calories  Aprox- Average Heart Rate ? - Max Heart Rate ?

• Did not get a recording of my Garmin Heart Rate Monitor Session

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Bench Press Warmup - 155 lbs x5 reps (Chest & Triceps)
• Bench Press Warmup - 185 lbs x3 reps (Chest & Triceps)
• Bench Press Warmup - 205 lbs x2 reps (Chest & Triceps)
• Bench Press - 225 lbs x13 reps (Chest & Triceps)
• Bench Press - 225 lbs x12 reps (Chest & Triceps)
• Bench Press - 225 lbs x5 reps (Chest & Triceps)
• Bench Press - 175 lbs x21 reps (Chest & Triceps)
• Bench Press - 175 lbs x15 reps (Chest & Triceps)

Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Ham Strings)
• Calf Raises x4 sets (Calves)

Full Week of Workout Videos - Thursday Legs - Deadlifts CrossFit

47 minutes - 582 Calories - Average Heart Rate 145 - Max Heart Rate 192.

• Garmin Heart Rate Monitor Session Link

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Deadlift - 225 lbs x8 reps (Legs & Back)
• Deadlift - 315 lbs x8 reps (Legs & Back)
• Deadlift - 365 lbs x8 reps (Legs & Back)
• Deadlift - 405 lbs x11 reps (Legs & Back)

METCON:

• 5 Rounds
• 8 Straight Leg Deadlifts with 65 lbs each arm
• 10 Ab Rolls
• 5 Pull-ups