Friday, December 19, 2008

5 mins w/u on spin bike

Walking lunges: 3 x 10/leg @ 20 lbs
Incline db chest press: 3 x 10 @ 25 lbs
Seated incline db curl: 3 x 10 @ 25 lbs
Lying overhead tricep press (bar): 2 x 10 @ 20 lbs (hard!)
Lat pull downs: 3 x 10 @ 55/55/40 lbs
Shoulder press on the ball: 3 x 10 @ 20 lbs
Bicycle crunches: 3 x 25
Hip Adductors: 2 x 20 @ 90 lbs

45 minutes Cybex Arc Trainer, hill intervals, level 7
10 minutes Stair Master, levels 6-8

Totals
Kcals burned: 810 (40% from fat)
HR: Max 178 (90% max), Avg 132 (67% max)

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