wednesday, september 6, 2006 (workout)

7:00pm  workout

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

SET B:  PULLING
1) bentover row - 1 set of 10 at 70lbs & 2 sets of 10 at 80lbs
2) seated row - 1 set of 10 at 100lbs & 2 sets of 10 at 110lbs
3) one arm row - 1 set of 10 at 40lbs & 2 sets of 10 at 30lbs (each side)
4) lat pulldown - 3 sets of 10 at 100lbs
5) pullup - 3 sets of 10 with 205lbs assistance
6) upright row - 3 sets of 10 at 50lbs
bonus movement - pec flies - 3 sets of 10 at 100lbs

SET D:  CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 80lbs
8) chops - 3 sets of 10 at 20lbs (each side)
9) crunches - 4 set of 30 at body weight
10) extensions - 3 sets of 10 at body weight

CARDIO:
23 min on treadmill with bursts for a total of 1.5 miles.  Average heart rate was 148 with a max heart rate of 171.  I burned 139.5 calories.

drank 1.5L water

~michael