thursday, september 7, 2006 (workout)

7:00am  workout

 

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

 

SET C:  HIPS & THIGHS

1) squats - 3 sets of 10 at 50lbs

2) stepups - 3 sets of 10 at body weight (each side)

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 - 2 sets of 10 at 85lbs & 1 set of 10 at 70lbs

6) seated bench - 3 sets of 10 at 55lbs

7) overhead bench - 1 set of 10 at 40lbs & 2 sets of 10 at 30lbs

8) dips - 3 sets of 10 with 190lbs assistance

 

CARDIO:

23 min on treadmill with bursts for a total of 1.53 miles.  My average heart rate was 157 bpm, and my max heart rate was 172 bpm.  I burned 143.6 calories.

 

drank 2L water

 

~michael