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Today was a good day akout, Heat...

Posted Sep 28 2008 6:44pm

Today was a good day akout, Heat the gym.  I was ready to rock and roll.  I stretched, mainly focusing on my calves.  Then hoppedon the elliptical for 50 minutes doing a glute, cross-training program at a resistance of 11 and the incline varying every 3 minutes from 4 to 20. 

Back Routine

Dumbbell Row 4 sets of 12 reps with dumbbell weight of 30lb

Kettlebell Swing 4 sets of 12 reps with 14lb handle medicine ball (There isn’t any Kettle bells in the gym)  This is a butt exercise.  I am trying out a few every day from the Oxgen magazine.

High Cable straight arm pulldown Cable   4 sets, 16 reps each with weight of 60 lb.  This made me sweat!

Dumbbell Pullover on Large Stability Ball   4 sets of 20 reps with 20 lb dumbbell

Side Lunge Plyo 3 sets of 10 reps each side (another butt exercise)

One-arm cable standing low row   4 sets of 12 reps using 60 lb

Total calories burned  1076,  1 hr 34 minutes 

Workout was 45% fat burn and my average heart rate was 133 which is 73% effort and max heart rate was 158, 87% effort. It was a great feeling workout!

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