Let me start by saying that the day started out completely wrong, I need to do 3 things today and nothing went right. I wanted to attend the 9:15 spin class at Lifetime Fitness in Shelby Township, I left at 8:30 and showed up 10 minutes late because of an old guy who couldnt do the speed limit. The class was full no bikes left. I eventually made to the gym a little later in the day.
My workout involved working with a buddy who pushed me into the ground, it felt good to have someone to workout with. His intesity was off the charts and I was pushed about the hardest I have been pushed in awhile.
The workout consisted of weight training and some cardio.
Weights
Bench:
65 x 15
85 x 15
95 x 15
Chest Press:
10 x 15
10 x 10
10 x 10
Biceps: Curls
40 x 15
50 x 15
50 x 15
Biceps: Hammers
15 x 12
20 x 12
20 x 12
Shoulder: Shrugs
50 x 10
50 x 10
60 x 10
Triceps: Pull Downs
30 x 15
50 x 15
60 x 15
Back:
Reverse Crunches: 30
Side Bends: Right 10 with 10 lbs
Side Bends: Left 10 with 10 lbs
Cardio
Stair Glider:
Time: 10 minutes
Resistance: increase 5 every min
Treadmill:
Time: 10 minutes
Incline: 10.0
Speed: 2.5 - 5.0 mph
Heart Rate: 146 average
Calories: 996
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2 comments:
Ok, one word about the treadmill: OUCH! Looks like a great workout. And good for you to work through the obstacles.
I love that feeling about a half hour after a monster workout. Part of you wants to roll yourself up like a wet paper towel and throw yourself away.. but the other part knows what you just accomplished, and feels great.
Nice work.
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