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Finally, finally I get to workou...

Posted Sep 28 2008 6:18pm

Finally, finally I get to workout again after my back mishap last week.  I guess we all learn from our mistakes and I learned that my body is not as young as I feel.  Sometimes, when I am doing a new exercises maybe I shouldn’t take it to the max right away.  So, after a week of no exercise, I am back to working out.  But I do not think that I will be stepping on the scale this week.  I really ate too many snacks last week.  Good thing I have started the Meal Plan.

Cardio Workout

Elliptical 35 minutes on Cross-training with a resistance set between 9-12 and high variying from 3-20, switching redirection from forward steps to backward steps every 1000 strides.  Burned over 400 calories.

Chest Low Intensity/High Rep Workout

I noticed when I did the Low Intensity/High Rep Workout I started to feel fatigued at 20, but could go to 25 reps.  I believe that is the reps you are looking to do when you consider it a high rep workout.  You will notice that I did the same routine as I did when I did the Power Workout, I just changed the weight amount and increased the reps.  After I complete all body parts doing the Low Intensity workout I will do the same routine again with the Power Workout.  After completing that week then I will come up with a new routine but use the same focus 1 week Power Work out, 2nd week Low Intensity/High Rep workout followed by Power Week again.

Decline Push Up 3 sets of 10 reps

Chest Press Machine 3 sets of 25 reps using 30 lbs 

Sumo Squat w/dumbbell 3 sets of 25 reps using 25 lb dumbbell

Incline Press Machine 3 sets of 20 reps using 40 lbs

Dumbbell Pullover using largest swiss ball 3 sets of 25 reps using 15 lb dumbbell

Single Leg Romain Deadlift 3 sets of 12 reps on each leg using 8 lb dumbbells

Flat Bench Dumbbell Press 3 sets of 25 reps using 10lb dumbbells

Incline Dumbbells Fly only had time for 2 sets of 25 reps using 8 lb dumbbells

Reverse Lunge 3 sets of 20 reps on each leg

This workout left my arms shaky.  It was a good workout. 

Total calories burned 950 in 1 hr 31 minutes.

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