saturday, september 23, 2006 (workout)

warmup - jump rope - 4 sets of 75 with weighted rope

SET C:  HIPS & THIGHS
1) squats - 1 set of 10 at 50lbs plus bar weight & 2 sets of 10 at 70lbs plus bar weight
2) stepups - 3 sets of 10 at body weight (each side - using 6 steps on "The Step" brand)
3) lunges - 3 sets of 10 at body weight (each side)
4) leg curls - 3 sets of 10 at 80lbs

SET A:  PUSHING
5) incline press - 1 set of 20 at 50lbs & 2 sets of 10 at 60lbs (with free weights)
6) seated bench - 3 sets of 10 at 60lbs (with free weights)
7) overhead bench - 3 sets of 10 at 50lbs (with free weights)
8) dips - 3 sets of 10 using a Cybex machine set to "20" (NO WAY that could have been 200lbs assistance - it was the machine maximum and it was HEAVY!!!)

CARDIO:
25.11 min on treadmill with bursts for a total of 1.53 miles.  I burned 265 calories.  my high heart rate was 174 bpm.

drank 1.5L water

~michael