February 26, 2008

Good gym workout

Two hours in the gym today. Here's the run down:

Stationary bike - 30 minutes
Pullups - 15 (a new high!)
Hamstring curls (one leg at a time) - 3 sets x 8 reps @ 25lb
Leg extensions (each leg) - 3 sets, 8 reps 24 lb
3/3 situps* - 60 on incline bench at 2nd setting
Lat pulls - 3 sets, 8 reps, 77 lb
3/3 reverse situps* - 2 sets, 5 reps, additional 5 pound weight
calf press (each leg) - 3 sets, 12 reps, 70 lb
Leg press (both legs at once) - 1 set 8 reps 150 lb
dumbbell walkouts - 3 sets @ 45 lbs in each hand
body curls - 2 sets of 4 reps
Tricep pulldowns - 2 sets 8 reps 70 lb
bicep curls 2 sets 8 reps 20lb free weights and 2 sets 8 reps 50lb bar
Standing broad jumps - 3 sets 3 reps
Foam roll IT bands, hamstrings, calves
Unstable platform single-leg balance - 30 seconds each leg
Pushups w/ pushup bars - 25

Turns out, I managed to not finish my reps of dumbbell lateral raises - which target the deltoids and trapezeus muscles. and I completey forgot lying dumbbell shoulder presses. guess I was getting pretty tired. I will probably hurt tomorrow.

* 3/3 stands for a cycle of three positions during the situps - one regular, and one each twisting to the side to touch elbow to opposite knee. I am learning not to rotate my shoulder to do this, but rather to put the work into rotating my torso. It really makes me feel my obliques.

1 comment:

Anonymous said...

Yep! You'll be sore! I exercised today by getting in the car and back out again! You must be looking kind of buff! Love, MOM