Friday Workout

Chest/Back:
DB Press - 17.5# 12,10,8
Bent Over Row (bilateral) - 17.5# 12,10,10
Fly - 12.5# 12,10,10
Upright Row - 12.5# - 12,10,8
Weighted Fly Stretchdown - 7.5# 3x20seconds
Medicine ball Crunch - 40
Physio ball 3way crunch - 2x30

PLUS a BONUS: 9 mile ride at an average of 14.6mph for an additional 400 calories or so. I took a gorgeous route out along Lake Winebago, but holy damn was there a headwind comming back in. I was able to keep spinning for the entire ride, less the stop at the 4.5 mile ride to drink, adjust helmet and turn around. I wasn't expecting that, I figured I'd have to coast at some point, but despite the FUCKING BURNING in my quads I kept spinning... and at a pretty good pace too... got up to 20.1mph on one slight decline with a tail-wind... that felt cool... but that was an incline with a head-wind comming back into town. Ah well, can't be perfect, eh? The really nice thing about this road is that there are NO TRAIN TRACKS to cross, its fairly level (good for starting back up) and its easy to add a mile or so each ride until I'm up to 20 or so per ride. I'm stoked. I'm SO gonna be skinny again. ;)

Posted by Lexy at August 4, 2006 06:32 PM