Wednesday, April 3 2013

Below are the workouts I did today.  I did an Energy Systems (Cardio) workout in the am and a Resistance Training workout in the afternoon.

Movement:

• 20,097 steps

Energy Systems Training:

• Warm Up (15 minutes)
• 2 minutes Treadmill running @ 4.9 mph
• 2 minutes Treadmill running @ 5.3 mph
• 2 minutes Treadmill running @ 5.7 mph
• 2 minutes Treadmill running @ 6.1 mph
• 2 minutes Treadmill running @ 6.5 mph
• 2 minutes Treadmill running @ 6.9 mph
• 3 minutes Treadmill walking @ 2.8 mph
• Workout
• 1 minute Treadmill running @ 8.0 mph/2.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/2.0% grade
• 1 minute Treadmill running @ 8.4 mph/2.0% grade
• 2 minutes Treadmill running @ 4.0 mph/2.0 grade
• 1 minute Treadmill running @ 8.0 mph/3.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/3.0% grade
• 1 minute Treadmill running @ 8.4 mph/3.0% grade
• 2 minutes Treadmill running @ 4.0 mph/3.0 grade
• 1 minute Treadmill running @ 8.0 mph/4.0% grade
• 2 minutes Treadmill walking @ 4.0 mph/4.0% grade
• 1 minute Treadmill running @ 8.4 mph/4.0% grade
• 2 minutes Treadmill running @ 4.0 mph/4.0 grade
• 1 minute Treadmill running @ 8.4 mph/4.0% grade
• 2 minutes Treadmill running @ 4.0 mph/4.0 grade
• 10 minutes walking the track to cool down

Resistance Training:

1. Life Fitness Dual Axis Pulldown:
2. Seated Dumbbell Shoulder Press:
3. Cybex V-Bar Pulldown:
4. Life Fitness Dual Axis Shoulder Press:
5. Free Motion Lat:
6. Free Motion Lift (Biceps Curl):
7. Free Motion Cable Cross (Rope Pushdown):