A Top 40 Weightlifting Blog

Monday, June 15, 2009

Cardio and Speed Bench

My wife is back at work now and also has to get ready for her annual PT test. Today we did some cardio together then I went off and did some weights. Here's how it went.

Indoor track about 200m
2 laps walk warm up
3 laps jog
1 lap walk
2 laps jog
1 lap walk
1 lap run.

Core work
Elbow Plank - 1 minute
10 Sec Crunches - 10 reps
Weighted Twists - 40 reps

Speed Bench - warm ups, 10 sets/2 reps/225lbs.
Machine Preacher Curls - 90lbs/10 reps, 90lbs/8 reps, 90lbs/6 reps (all to failure).
Machine Triceps Extensions - 90lbs/10 reps, 110lbs/10 reps, 120lbs/10 reps.
Hammer Dumbbell Curls - 50lbs/12 reps, 65lbs/12 reps.

An all around good work out. I recently bought a new bike for riding back and forth to work (about 7km one way). I'll be starting sometime this week.


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