Tuesday, March 14, 2006

Terrific Tuesday

I had a super day today!! I feel just peachy 

Here is my workout
Warm up 10 min upright bike
Lat pull machine
70x12
90x10 single arms
100x10 single arms

Pull ups
9 underhand
8 straight
6 underhand
5 overhand
10 inverted

Shrugs
90x10
110x10x3

Free motion lat pulls*
80x10x2
90x6
*paired with military behind the neck
50x10x3

Bicep curls( free motion)
40x10x2

upright rows
50x10x3

One arm DB lat rows 45x8x2

Lateral raises 12.5 x 10 all the way up one arm at a time
Lateral raises 15 x 10 all the way up one arm at a time

Bent over lateral raises*
15x10x2

*paired with Hammer curls
25x5
20x8 slow and focus on popping delt out

Intervals:
Warm up on upright bike 4 min
On treddy all at 2%
Min 1-3 warm up at 4,6, 8 mph
Min 4 interval @10
Min 5 recovery @8
Min 6 interval at 10.5
Min 7 recovery @8.5
Min 8 interval @ 11
Min 9 recovery @ 8
Min 10 interval @ 11
Min 11 recovery @8
Min 12 interval at 11.5
Min 13recovery @8
Min 14 interval @ 10
Min 15 recovery @ 8
Min 16- 30 sec interval @ 12
1.5 min recovery @ 8
Min 18 – 30 second interval @12

Then rush off to pick up Gracie from preschool

A super workout all in all!!