tuesday, september 5, 2006 (workout)

6:00pm workout

warmup - jump rope - 4 sets of 50 with a weighted rope

SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 40lbs
a) bonus movement - bicep curls - 3 sets of 10 at 40lbs b) bonus movement - tricep pulldowns - 1 set of 10 at 40lbs & 2 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 - 3 sets of 10 at 70lbs
6) overhead bench - 3 sets of 10 at 55lbs
7) seated bench - 3 sets of 10 at 85lbs
8) dips - 3 sets of 10 with 160lbs assistance

CARDIO:
23 min on the treadmill with bursts for a total of 1.48 miles. I burned 138.1 calories. Average heart rate was 149 with a max heart rate of 171.

I drank 2L water

~michael