Tuesday, March 8 Workout

Mar 08, 2011

Today was Chest & Calves & Interval Training

CHEST
Incline bench press with dumbells
30lbs (each arm) x 15 reps
35 x 12
40 x 10
45x 8
50 x 6

Decline bench press with dumbells
25 x 15
30 x 12
35 x 10

Flat Bench Press with barbell
95 x 12
115 x 8
125 x 6

Cable Flies
30 x 15
35 x 12
40 x 10
45 x 7

Finished with 25 pushups (1 leg raised)

Calves
Seated Calf Raise
45 x 30
45 x 30
70 x 28

Calf Press (on Leg Press machine)
155 x 30
245 x 30
295 x 26

Standing Calf Raise (on smith machine)
135 x 30
185 x 30
225 x 20

Cardio
Interval training on elliptical for 25 min
2 min warmup 5 incline level 9
30 sec high intensity (wasn't on a RPM machine - not sure how fast I got, but my heartrate got to 167 at the end of the cycle)
60 sec recovery (heartrate down to 130)
Repeat 10 times
3 min cool down

 

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