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1/12 Workout: Back, Biceps & High-Intensity Interval Training

Posted Jan 12 2010 10:11pm

I got a really great workout in today despite the fact that I’m fighting a nasty cold. If I would’ve known I was going to cough so much after the fact, I definitely wouldn’t have done any cardio. But I’m already done with it now and it feels good to get a great workout in!

Back Workout

  • Lateral Pull-downs: 3 sets x 12 reps (35#)
  • Bent-over Rows: 3 sets x 8 reps (35#)
  • Goodmornings: 3 sets x 10 reps (8# dumbbells)

Biceps Workout

  • EZ Bar Curl: 3 sets x 10 reps (35#)
  • Chin Ups: 1. Ha!
  • Seated Chin Ups: 3 sets x 8 reps (75#)

I know I could have done more chin ups had I NOT done the EZ Bar curls first, so I basically cheated and added 75# to my cable machine, sat down and grabbed the lat pull down bar with a close underhand grip. So the motion was similar to a regular chin up, but this way I’m working my way up to be able to do my bodyweight and not have to use a machine.

High-Intensity Interval Training Workout (+ Steady State)

  • 2 minute warm-up @ 4 mph
  • 60 second run/sprint followed by 30 second walking intervals – for a total of 9 minutes
  • 1 minute walk @ 4 mph
  • 7 minute fast jog (steady state) @ 6 mph
  • 2 minute cool-down @ 4 mph

Total Time: 22 minutes

Total Distance: 2.172 miles

Total Calories Burned: 252

This is the first time I have ever done a 2:1 ratio for HIIT. I normally do 30 second sprints followed by 60 seconds of walking, but I flipped it this time and gosh was it tough! It explains why I could only do it for about 9 minutes versus 20 or 25!

As far as calories burned go though, I’m very pleased with having burned 252 in 22 minutes. Usually when I do a 40 minute cardio workout (steady state), I burn just over 400, so that definitely isn’t bad at all for only 22 minutes!

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