Image via Wikipedia- Monday
- Morning: five minute warm-up on the stationary bike, then two rounds of five Nautilus exercises each with three minutes on the bike in between each exercise, followed by a five minute cool down. 37 minutes of cardio and ten sets in 45 minutes. Yay! All weights were moderately heavy.
- Shoulder press
- Pull-over
- Chest press
- Row
- Hack squat
- Evening: Tabata (20 secs work / 10 secs rest) of eight sets per round and two rounds. All weights were 145lbs. Reps for the first round were 15-20 per 20 seconds, but fell to 10-15 for the second round.
- Lat pull-down
- Chest-press
- Leg extension
- Row
- Inclined press
- Leg curl
- Wall balls (squat with medicine ball, explode up and throw to four meters or so, catching and lowering to squat in one motion).
- Jumping rope
- Tuesday
- Morning: a repeat of the Tabata from Monday
- Wednesday
- Morning: 12 set, full-body workout with moderately heavy weight (~10 reps per set)
- Lat pull-down
- Row
- Chest press
- Shoulder press
- Leg extension
- Leg curl
- Evening: Repeat morning workout
- Thursday:
- Morning: 12 set, full-body workout with moderately heavy weight
- Dip
- Supinated pull-down
- Leg extension
- Leg Curl
- X3
- Afternoon: 6 km "run"
- Friday
- Morning: Repeat of Wednesday morning's workout
- Evening: Squats and deadlifs
- Saturday
- Morning: ~26 mile (40km) bike. The route was very hilly and mostly uphill the first half. This is also my first time biking in about nine months. Ack! I've just finished, and I recognize the feeling from when I did my olympic-distance triathlon: I won't be able to stand up in three hours.
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