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Sunday, November 23, 2003
Went to the gym with Charles and John K today :)
Cardio :
Stepper - 20 Minutes, Intensity 6-11.
Treadmill - 10 Minutes, Alternating 5 minutes running @6.0-7.0 with 5 minutes cool down @4.0.
*Stretching*
Circuit :
Pecs - 3 sets of 10 reps @ 6/6/6
Vertical Bench - 3 sets of 10 reps @ 3/3/3
Tricep Machine - 3 sets of 10 reps @ 3/3/4
Leg Extension - 3 sets of 10 reps @ 5/5/6
Seated Leg Press - 5 sets of 10 reps @ 8/8/9/9/9
Leg Curls - 3 sets of 10 reps @5/5/5
Bicep Curls - 3 sets of 10 reps @3/3/3
Weights Downstairs :
Hyper Extensions - 4 sets of 12reps - - all holding a 10lb weight.
Barbell Curls - 3 sets of 10 reps for each arm @10lb
Dumbell chest press - 2 sets of 10 reps @ 8/8
Abs :
Leg Lifts - 3 sets of 10 reps
Exercise Ball - 3 sets of 20 reps - side, center, side.
Ab Machine - 3 sets of 15 reps @ 9/9/10
Ab Roller - 3 sets of 25 reps
*Janie*
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