1.28 - 1.29.09

Wednesday 1/28/09 - SHOVELING SNOW. 1 hour, 45 minutes. There was a layer of ice in the middle which made this extra strenuous. My triceps were aching later in the day.

Thursday, 1/29/09 -

10 min. elliptical
Each grouping done as a giant set, alternated and repeated.

Dumbbell chest press 12/80 X 3

Leg press 15/170 X 3

Dumbbell fly w/crunch 12/40 X 3

Box jumps 10" 10 X 3

--Cardio interval 1 min. 2% incline 7 mph.

Dumbbell swing squats 15/20, 15/20, 12/20

Wide grip lat pulldown 12/100 X 3

Seated cable row 12/170 X 3

Bench dips feet up on stability ball 12 X 3

--Cardio interval 1 min. 8% incline 5.0 mph

Diamond pushups 12 X 3

1-leg squats 12/24 each side X 3

Scorpion pushups 16 X 3

Leg extensions 12 X 75 X 3

--Cardio interval 1 min. 2% incline 7.0 mph

Side lunge w/front raise 12/16 X 3

Static lunge w/lat raise 12/16 X 3

Pike pushups 12 X 3

--Cardio interval 2:30 min. backwards 14.5% incline, 3.0 mph

Sumo squat w/triceps extension 15/25 X 2

Hanging abs 15 X 2

Mountain climbers 15 sets X 2

Chair pose hold 30 sec X 2

Side plank hold 20 sec each side X 2

Stretch.

Total workout time: 1 hr 25 min.