thursday, september 14, 2006 (workout)

6:15pm workout

warmup - jump rope - 4 sets of 60 with weighted rope

SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 50lbs
bonus movement 1 - bicep curls - 3 sets of 10 at 25lbs (each side) bonus movement 2 - shrugs - 3 sets of 10 at 50lbs
2) stepups - 3 sets of 10 at body weight (each side)
bonus movement 3 - triceps - 3 sets of 10 at 50lbs (each side)
3) lunges - 3 sets of 10 at bode weight (each side)
4) leg curls - 3 sets of 10 at 85lbs

SET A: PUSHING
5) incline bench - 3 sets of 10 at 70lbs
6) seated bench - 3 sets of 10 at 70lbs
7) overhead bench - 1 set of 10 at 55lbs & 2 sets of 10 at 40 (shoulder started to hurt)
bonus movement 4 - extensions - 3 sets of 10 at body weight
8) dips - 1 set of 10 with 175lbs assistance & 2 sets of 10 at 160lbs assistance
bonus movement 5 - forearms - 3 sets of 10 at 10lbs (each side)

CARDIO:
23 shows on treadmill for a total of 1.53 miles. I burned 136 calories. My maximum heart rate was 173 (the machine did not compute the average for me).

drank 2L water

~michael