I had a really good workout at the gym before work today.
Warm-up:
Bike 3.15 miles to gym
Stretch
20 push-ups
20 situps
20 dips
10 hanging pull-ups
20 air squats
Strength:
Bench 5x8 (45 - 135 - 145 - 155 - 165#)
various abs between each set
Man Maker 3x8 (15# dumbbells)
10 decline sit-up 10# med ball toss between each set
3x10 Lat Pull Down 70#
5 Pull-ups & 50 Bicycle Crunches between each
3x Bicep 21's (40#)
3x8 Skull Crushers (40#)
10 decline situps between each set
- I really like this combination because they really hit the arms
Cardio:
Row 2k in 8:12
-- I was going to do squats today too. However, I am going to attempt Nancy later this week and want my legs to be fresh.
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