7.29.09

Had a great workout this morning.

Compound sets - chest/arms/abs

10 minutes elliptical warm up

flat bench alternating arm chest press 15/20 each side
flat bench pec fly 15/40
shrugs 15/50
Repeat for 3 sets

10 minute treadmill 1/4 mile repeats (run 1/4 mile fast, 1 min recovery, repeat)

biceps grip pulldown 15/65
machine triceps 15/95
Repeat for 3 sets

machine pec fly 15/35
machine delt fy 15/35
Repeat for 3 sets

10 minutes treadmill steady pace run

1 leg biceps curl 16/24
triceps pressdwon 15/70
1 arm elevated pushups 16
Repeat for 3 sets

10 minute treadmill steady pace run

crunchy frog 20
Russian twist 20 sets/15
bicycle crunch 20 sets
Repeat for 3 sets

5 minutes elliptical

Stretch

Total time: 1 hr 42 min