Thursday, January 20, 2011

The Workout Report (pt. II )

Last night's workout was great! It wasn't my first time being back at the gym but it felt like the first of many to come.  R.D. my workout buddy and I did the following:

Started 9:10 pm
40 minutes of our choice of endurance cardio.

R.D. chose the treadmill and walked at 3.8 mph to warm up for 5 minutes. Then she ran at 4.4 mph for 3 minutes. She cycled in and out of that for the entire 40 minutes.

For my 40 minutes I chose a circuit workout using three machines. The first was the treadmill. I walked at 3.8 pace for 3 minutes as a warm-up and then at 4.0 with an incline at 3.0 for the next 12 minutes. Then I went to the elliptical with handles. I chose this because it mimics running without the weight bearing on your joints. I choose a level 5 (it goes all the way to level 20) and I performed that for another 15 minutes. During the riding of the elliptical I rounded my back a few times and really bring my knees up into my chest to get an abdominal burn. I rounded out the last 10 minutes by returning to the treadmill for an incline "hike" at 3.8 with an incline of 10 than 5 and then 3.

After that R.D. and I drank some water and headed over to the weights. We did the following:

Upper BodyFree weights ( I used 10 lbs and R.D. had 5lbs)
Bicep curls - 3 sets of 10 reps
Shoulder Raises - 3 sets of 5-8 reps
Single Lateral Shoulder Raise - 3 sets of 5 reps each arm

Rest was 1 minute, 45 seconds and then 30 seconds in between sets.

Free weights and bench work:
Back row - 2 sets of 10
Tricep extension - 2 sets of 10
30 sec rest in between sets.

Bench Tricep dips 3 sets of 10 (15 seconds rest in between sets)

Cable Machines-Chest fly's (25-40 lbs) 3 sets of 10
superset (no rest in-between changing machines)
Chest press - 25lbs 3 sets of 10

Mat Abs 3 sets of 10 crunches
3 sets of knee raises with crunch isolation 10 reps
1 sets of clamshells 10 reps
2 sets of oblique crossovers (ankle over opposite hip) 10 reps
full crossover moving knees set of 10.

Cool Down StretchSeated hamstrings
Seated Chest stretch w/ arched back
Seated back stretch
Hip stretch with back rotation

Finished 10:50pm

Any questions?

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