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