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