thursday, august 31, 2006 (workout)

warmup - 5 min on treadmill & stretching

SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 40lbs
A) extra movement - bicep curls - 3 sets of 10 at 20lbs (each side)
B) extra movement - tricep pulldowns - 3 sets of 10 at 40lbs
2) stepups - 3 sets of 10 at body weight
3) lunges - 3 sets of 10 at body weight
4) leg curls - 3 sets of 10 at 80lbs

SET A: PUSHING
5) seated bench - 3 sets of 10 at 70lbs
6) incline press - 3 sets of 10 at 40bs
7) overhead bench - 3 sets of 10 at 30lbs (my shoulders were popping & clicking, so I went with lower weight)
8) dips - 3 sets of 10 with 175lbs assistance

CARDIO:
23 min on treadmill with bursts for a total distance of 1.43 miles. I burned 130.4 calories. My average heart rate was 151bpm and my max heart rate was 171bpm.

I drank 1.5L water

~michael

wednesday, august 30, 2006 (workout)

warmup - 5 min on treadmill

 

SET B:  PULLING

1) bentover row - 3 sets of 10 at 70lbs

2) seated row - 3 sets of 10 at 100lbs

3) one arm row - 3 sets of 10 at 25lbs (each side)

4) lat pulldown - 1 set of 10 at 80lbs, 1 set of 10 at 90lbs, & 1 set of 10 at 100lbs

5) pullup - 3 sets of 10 with 205lbs assistance

6) upright row - 1 set of 10 at 50lbs & 2 sets of 10 at 60lbs

 

SET D:  CORE, ABS, & LOWER BACK

7) pullovers - 3 sets of 10 at 90lbs

8) chops - 3 sets of 10 at 30lbs (each side)

9) crunches (on a machine) - 4 sets of 25 with 100lbs

10) extensions - 3 sets of 10 at body weight

 

CARDIO:

25 minutes on treadmill with bursts for a total of 1.52 miles.  I burned 139.9 calories.  This treadmill did not have a heart rate feature, so I could not get that reading.

 

i drank 1.5L of water

 

~michael

tuesday, august 29, 2006 (workout)

warmup - 5 min on treadmill

SET C:  HIPS & THIGHS
1) squats - 3 sets of 10 at 50lbs plus bar weight
2) stepups - 3 sets of 20 (1/2 on right, 1/2 on left) at body weight
3) lunges - 3 sets of 20 (1/2 on right, 1/2 on left) at body weight
4) leg curls - 3 sets of 10 at 70lbs

SET A:  PUSHING
5) incline press - 3 sets of 10 at 60lbs
6) seated bench - 1 set of 10 at 60lbs & 2 sets of 10 at 50lbs
7) overhead bench - 3 sets of 10 at 30lbs
8) dips - 3 sets of 10 with 190lbs assistance

CARDIO:
30 min on treadmill with bursts, 2 miles total, 180 calories burned, heart rate range was 157-172 (164 average) according to treadmill

drank 1.5L water

~michael

monday, august 28, 2006 (workout)

warmup - 5 min on treadmill
SET B: PULLING
~ AND ~
SET D: CORE, ABS, & LOWER BACK
1) one arm row - 1 set of 10 at 20lbs & 2 sets of 10 at 25lbs (on each side)
2) bentover row - 3 sets of 10 at 70lbs
3) seated row - 1 set of 10 at 70lbs and 2 sets of 10 at 90lbs
4) lat pulldown - 3 sets of 10 at 90lbs
5) pullovers - 3 sets of 10 at 80lbs
6) pullups - 3 sets of 10 with 220lbs assistance
7) more lat pulldowns - 3 sets of 10 at 70lbs
8) chops - 3 sets of 10 at 20lbs (on each side)
9) upright row - 3 sets of 10 at 50lbs
10) crunches - 4 sets of 25

CARDIO: walked for 1 hour for a total of just over 4 miles. Average speed 3.7, average heart rate was 158 (high was 162).
drank 1L water

(*note - i didn't do extensions because my lower back was starting to become really sore.)

~michael